Training Log Tuesday 2-10-14

HIIT Workout #1 from Thursday:
(1X)    2 minutes walking at 3.7 MPH
(6X)    1.5 minute SPRINT 9.0 MPH
           1 minute Jog 8.0 MPH
           1.5 minute Walk 4.0 MPH
(1X)    4 minutes walking at 4.0 MPH
**Make sure you adjust this to your speeds for your sprints. I average about 8.4 when I’m going for a consistent, not High Intensity Interval Training. With that being said, you may feel more comfortable sprinting at 8.5 MPH and jogging at 7.5 MPH. Stay within your comfort levels and adjust so your sprints keep your heart rate high and your walks allow your heart rate to recover** 

MY Go-To’s!

Lately via Instagram and Facebook, I have been receiving some questions about go-to foods when you are busy and not sure of your schedule. Really, I am a planner. I can plan everything, over-analyze how my day will go, readjust my plans, and then some.
However, there are some great go-to foods that keep me stocked up on protein and energy, and keep me from getting hungry. As you can see, I get very excited about food and I get very upset when my blood sugar is low.
 Remember: This is what works for me-with my height, weight, and sensitive stomach. The best thing with your activity levels, your stomach, and your local food options is to find what works for you.

Always in my purse:
☼ 1/4 c. almonds or mixed nuts- easy to nibble on through the day (Bonus: Never need a fridge!)
Quest Bars – Favorite flavors are Apple Pie, Cookies N Cream, Strawberry Shortcake, and Cinnamon Roll. They are also the easiest for me to turn into recipes. Cinnamon Sticky Buns anyone?

PURE protein bars– S’Mores and Chewy Chocolate Chip are my favorites, I’m also partial to Strawberry Shortcake (Downfall: artificial sweeteners)
Supreme Protein Bars– These are divine, no need to want a Snicker’s ever again. Everytime I eat them, I satisfy a chocolate craving. Truly-They are that good! (Downfall: artificial sweeteners)
               Faves: Peanut Butter Crunch, Caramel Nut Chocolate, and Peanut Butter and Jelly

☼Soy Milk, Coffee, and Truvia- This keeps my blood sugar under control with the protein in the soy milk and gives me a little boost of energy from the caffeine and truvia.
☼Greek Yogurt and Organic Frozen Berries with Cinnamon- This is easy to pack on your way out the door! A little nonfat, plain greek yogurt, pour some frozen organic berries and sprinkle with cinnamon. The berries will defrost on your way to work and be perfectly delicious when you arrive at your desk. Not to mention the frozen berries keep everything else cold.

☼ Eggs- Any day I have time to make or go eat an egg at a restaurant, I do. Poached eggs with black and cayenne pepper make my world go round. Or this delicious

crustless broccoli quiche is a great go-to. Make it the night before and it’s ready for work the next day.

☼ Peanut Butter Sandwich- All day, errryday- Truly, LOVE Smucker’s All Natural Chunky Peanut Butter. Two Ingredients–> Peanuts and Salt, Can it get any cleaner than that? Not to mention, Smucker’s had the lowest presence of aflatoxins – to know more, click on the link to the Beyond Broccoli Blog. She explains plenty more about aflatoxins.

☼Organic Berry Fruit Smoothies with Soy Milk- This combination of antioxidants and protein is great for warm days. I run home and make my own for lunch. It takes the same amount of time as going to a restaurant and ordering to go, but the end result is much healthier and makes my butt look better 😉

First of all I try to avoid a lot of processed carbs at dinner. I prefer meat and vegetables, but if we are going out to eat or going to someone’s house, I’m not afraid to indulge a little.
Some people like little small dinners so they can sleep better, I am not one of those people, I can eat a big dinner and still sleep like a champ.

Here’s an easy example #1: I came home starving, mixed three type of lettuce, spinach, and arugula as the base. Added chopped cauliflower, carrots, onion, and red beans (protein source). Then ground up some fresh black pepper, garlic, and topped it with red wine vinegarette. Total time- five minutes! Healthy filling and quick!
Easy dinner example #2:
 Apricot chicken with cauliflower and broccoli. Recipe soon to follow…
These are my go to foods for busy week schedules. This is what keeps me from downing a few of these bad boys! Be back soon 🙂

Training Log Tuesday 2-3-14

Training Log Tuesday 1-28-2014

Swim Workout #1
Click on the link above to see the swim workout from Monday.

I’m going to post my Training Log after the week, instead of ahead. That way you know I really did it 😉

Email me at for more information about any workout.

Swim Workout #1

Warm Up: 300 Yds Freestyle (Every 4th Lap Other than Freestyle)

Pyramid:  50 Fly Kick on your Stomach
               100 IM Drill
               150 Freestyle Drill -Thumbtip Drag
               200 Hypoxic Freestyle (Increasing by 50’s – breathe every 3,5,7,9 strokes)
               150 Freestyle Drill – Two Hand Touch
               100 IM Drill
               50 Fly Kick on your Stomach

Cool-Down: 200 Hypoxic Reverse (Decreasing by 50’s – breathe every 9,7,5,3 strokes)

Tips: Thumbtip Drag- Make sure you aren’t focusing on speed. Focus on a strong kick that allows you to slowly drag your thumbtips up your side. Keep your elbows high.

Two hand touch- Keep your kick up, that’s the only way to survive six laps of this drill.