Wednesday, September 14, 2011

It’s Been A While (WIAW)

Hey hey! Hope you all liked my calorie counting FAQ post and found it somewhat helpful. Be sure to let me know if I missed anything that you’d like me to answer on the blog!

 

So, it’s been a while since I’ve joined in on the What I Ate Wednesday fun, so I thought I’d bring it back today Open-mouthed smile. I haven’t been participating lately because pretty much every day is What I Ate Wednesday on my blog, so I didn’t really see the point. However, it’s been a few days since I’ve posted a whole day’s worth of meals, so here it is: everything I ate on this lovely Wednesday Smile.


Breakfast:

Egg white bagelwich and Greek yogurt

bfast

My favorite bagelwich combo that I just keep coming back to: Egg whites, strawberry preserves (though I actually like raspberry better) and melty muenster cheese on a toasted Everything Bagel Thin.

bfast2

I’ve seen this sandwich pop up on quite a few blogs lately, so I urge you to try it if you haven’t already!

Lunch:

Last night, my mom made this amazing pizza on the most awesome crust on the planet. It’s an organic corn meal crust and it is to die for. I enjoyed a slice with a spinach salad for dinner:

mail

And I enjoyed the exact same meal for lunch today. I’ll spare you a photo, but picture the exact same food that’s shown above squashed into Tupperware on a cafeteria table Smile.


Dinner:

I was absolutely starving when I got home from the gym this afternoon and munched on some fresh fruit while I waited for my mom to finish cooking dinner (yes I know I’m very lucky to have someone who cooks for me Smile).

fruit


Dinner was definitely worth the wait. You can never go wrong with a taco bar!

taco spread

Ground chicken, black olives, lettuce, guacamole, sour cream, and shredded cheese. People, it doesn’t get much better than this.

tacos

Man oh man I SO wanted to go back for a third, but this whole accountability thing has really working for me lately Smile.


Workout

Today’s workout featured some more strength training as well as some HIIT to get my heart pumpin’. I recently re-vamped my workout schedule to incorporate more lifting after remembering how much I love strength training. Here is my tentative schedule that I’ll be following for the rest of the month:

  • Monday: Legs, cardio (20-30 min)
  • Tuesday: 3.0 mile run, abs/core work
  • Wednesday: Chest, arms, cardio (20-30 min)
  • Thursday: Long run (4 to 5 miles)
  • Friday: Back, shoulders, cardio (20-30 min)
  • Saturday: Cardio Party (whatever I want)
  • Sunday: Whatever I feel like doing/Make-up for any missed days during the week

As you can see from the schedule, today’s strength training was for chest and arms. Here’s what I did:

  • Incline dumbbell flyes 3 sets x 15 reps
  • Incline alternating dumbbell bicep curls 3 sets x 12 reps
  • Dumbbell presses 3 sets x 12 reps
  • Overhead tricep extensions 3 sets x 20 reps
  • Cable curls 3 sets x 12 reps
  • Tricep pressdowns 3 sets x 15 reps
  • Chest flyes (machine) 3 sets x 10 reps

I followed this lifting session up with 20 minutes of HIIT on the Stairmaster. It’s been a while since I’ve done any HIIT and I quickly remembered how tough it is. Oh, but it’s SUCH a good workout. If you want to burn fat and calories fast, this is the way to go! I did mine with a 1:3 work to recovery ratio (30 seconds level 10, 90 seconds level 4). I think next time I’m going to crank up the intensity and go for a 2:1 work to recovery ratio; that’ll be a challenge for sure!

 

Do you incorporate HIIT training into your workouts?


Favorite form of cardio?

Mine is probably the Arc Trainer. Next to running, I always burn the most calories when I use this machine.

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