After a full week of trying to eat clean, exercise, running after the kids Taekwondo and soccer tournaments, going to work, keeping organized, helping with community projects...the list goes on and on. It's amazing that it gets so complicated, and tiring. Give yourself a pat on the back for a job well done (sometimes waiting for that pat from anyone else may be a long wait).
Good Job!
OK, now that we are done with the positive talk, it’s back to work.
One of the ways to reach your fitness goals is through interval training. Interval training is when you alternate increased cardio burn with periods of low-cardio exertion. You have a hard blast of cardio (sprinting on treadmill, sprints, stairs, jumping rope, jumping on a trampoline, Spinning...) followed by a slower pace cardio, or weight training. For example, doing biceps curls, then, for a period of time between 30 seconds and 5 minutes, you run or jump rope, then slow the pace down and go back to lifting.
Research show that you burn more calories, and get a more intense aerobic workout, with interval training than with typical even-paced training. . By pumping up your heart rate, then letting it fall...it's going to strengthen that heart muscle and rev up your metabolism!
Try mixing this type of training into your routine 1-2 times a week to see maximum training results.
Saturday 10/29/11- Workout Diary:
0
Saturday 10/29/11- Food Diary
Breakfast-
1 small grapefruit (35 cal)
1 cup egg whites, 1 cup spinach (130 cal)
whole wheat toast, 1 tbls no-sugar added jam ( 80 cal)
A.M. Snack-
apple (50 cal)
whey protein shake (150 cal)
1 cup pasterized egg whites ( 120 cal)
Lunch-
4 oz. orange roughy (90 cal)
salad- 2 cups organic spinach, 1/2 orange sweet pepper, 1/4 cup brocolli, 2 tbls roasted hazelnuts, 1/8 cup organic black beans ( 180 cal)
3oz quinoa (150 cal)
P.M. Snack-
small apple, 10 organic roasted no salt almonds(145 cal)
Dinner-
4. oz pork roast (158 cal)
1/2 butternut squash( 90 cal)
3/4 cup broccoli, saute in Evoo and rosemary (105 cal)
3 oz brown rice ( 105 cal)
Dessert-
1/2 cup non fat vanilla yogurt, 1/4 cup blueberries, grapefruit (120 cal)
TOTAL CALORIES-1635
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