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Showing posts from February, 2014

WEIGHT TRAINING 101/Recap/Reminders

Recap of the 30 Weight Training 101 Intro Talk The answer to so many of your questions of.... Why you have belly fat although you work out? HORMONESWhy am I not getting stronger? MUSCULAR ENDURANCE & NOT MUSCULAR STRENGTHWhy am I getting injured, over & over& over? WEAK TENDON CONNECTION What should I eat? REAL FOODI want a 6-pack? APPLY RESISTIVE FORCESI lost weight and have "saggy" skin, how can I "tone" it up? PROTEIN & TRAINING VOLUME
I went over briefly the "how to" of loading & unloading the EZ curl bar and straight bar and how to safely use the collars on these bars. Also, the weight of each bar: the EZ Curl bar weights 20 lbs and the straight bar weights 45 lbs. My guess is that many of those in attendance have not worked with this type of equipment and are not comfortable  going into a Weight Room setting to set up & use this equipment. Hopefully, the quick explanation of these two new pieces will allow you all to go right i…

Kristen's Weekly Food Journal 2/16/14

Sunday, Feb. 16, 2014

5:00 AM- (Post Run)- Energy Drink
8:30 AM- Coffee/Orange
11:00 AM- Crushed Garbanzo Beans w/Feta Cheese, 5 pieces of Melba Toast
1:00 PM- 2 Broccoli, 2 Cauliflower Raw
3:00PM- White Rice w/Salt,Pepper & Butter Topped w/Sunflower Seeds (Carbs for the Week)
6:00 PM- 5 Blueberries, 1/4 Cup of Almond Milk

Monday, Feb. 17, 2014

4:00 AM- (Post Run)- Energy Drink
6:30 AM- (Post Bootcamp)- Coffee
8:00 AM- 1 Turkey Sausage, 1 Hardboiled Egg, 2 Fish Oils, 2 BCAA
11:00 AM- 1 Scoop Justin's Hazelnut Butter
3:00 PM- 10 Animal Cookies/Crackers
7:30 PM- Chicken Breast-Olive Oil, Steamed Broccoli, Asparagus & Cabbage, 2 Fish Oils & 2 BCAA

Tuesday, Feb. 18th, 2014 (Not Feeling Well, Bad Calorie Day!)

4:15 AM- (Post Run)- Energy Drink
5:30 AM- Coffee
9:00 AM- (Post Lift)- BBV 8 oz. Shake w/Almond Milk, 2 Fish Oils, 2 BCAA
6:00 PM- Toast

Wednesday Feb.19, 2014 (Sick Day)

6:00 AM- Coffee
9:00 AM- 1 Scoop of Justin's Hazelnut Butter, 2 Fish Oils, 2 BCAA
1:00 PM- (Pos…

Weekly Menu Journal

You asked HOW and WHAT??  I am sharing with you my personal food journal of the week.





Weekly Menu

Monday
Post Run 4 am- Energy Drink
Drink, ½ Graham Cracker

Post Run/Workout 6:30
am- Coffee, 2 Hard Boiled Eggs and some Blueberries

2:30 pm Apple
6:45 pm-Handful (6-8)
Peanut Butter M&Ms

Post workout 7pm- 4 oz.
Cod, Olive Oil, Red Peppers, Orange Peppers, Broccoli and Roma Tomato


Tuesday
Post Run 4 am- Energy Drink
Drink

6:30 am- Coffee
7:30 am- 2 Hard Boiled
Eggs, Spoonful of Peanut Butter

Post Lift 9:45 am- BBV
Shake with Whole Peanut Butter, 8 Ice Cubes and Almond Milk

1:00 pm- Steamed Green
Beans, Broccoli and Red Peppers

Post Cycle 7 pm- Juicer
Drink 16 oz.



Wednesday
Post Run 4 am- Energy Drink
Drink and 1 Graham Cracker

Post Workout 6:30 am-
Coffee

7:30 am- Spoonful of
Whole Peanut Butter, 2 Turkey Sausage Links

Post Lift- 8 oz. BBV
Shake

1:00 pm- Packet of Tuna
with ¼ Cup of Cottage Cheese

7 pm- 4 oz. Cod with
Steamed Green Beans, Broccoli and Yellow and Orange Peppers



8 Tortilla Chips
2 Chocolate…