Home Workout: 1000 Rep Summer Body Workout

Happy Monday!

I had a wonderful birthday weekend, which included an awesome 5 mile run on Saturday. It was a difficult run, but I felt strong and kept up a good pace.

Sunday’s run was once again awful. This time I decided to try a new route. I had to run on gravel, cross several busy streets and run through wind gusts. My legs felt tight and my breathing was off. Ugh.

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For this week’s workout, I thought I would bump up the intensity with a 1000 rep workout. It is time to start focusing on getting ready for summer.

1000 Rep Summer Body Workout

For the single leg deadlifts, do 25 reps on the left side during rounds 1 and 3 and 25 reps on the right side during rounds 2 and 4. 

Go through each exercise 4 times as fast as you can while maintaining proper form. Remember to record your time in your workout notebook. This workout will seriously kick your butt. I was able to complete this workout in 25 minutes and 8 seconds.

Push hard through this workout and remember you will get back exactly what you put in.

Workout of the Week Strip

Monday 1000 Rep Summer Body Workout
Tuesday ZWOW 14
Wednesday Run Intervals
Thursday Off
Friday Run 5 miles
Saturday Off
Sunday Run 7 miles

Hope everyone has a great Monday.

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Birthday Celebration and My Plan for a Great Run

Happy Friday!

Today is my 32nd birthday and it has been a wonderful day.

We don’t really eat out anymore, but since today is my special day we went to breakfast.

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This is the main reason why we don’t eat out much. My husband and I get a small little corner of the table to eat. The kids love to grab everything. If something is in arms reach, it either goes in their mouth or on the floor or both. We seriously need to start sitting at a 6-8 person table.

After breakfast, we went to TJ Maxx and spent too much money. My husband found 2 bottles with 2 vanilla beans for $5.99 each. A definite steal. At the grocery store, a bottle of 2 vanilla beans cost $18.00. I already have a buttercream recipe in mind for one of those vanilla beans.

Instead of cake this year, I decided I wanted several different scoops of Baskin Robbins ice cream. We picked out 7 different scoops of ice cream. Yum. I cannot believe I haven’t thought of this sooner. Ice cream is my favorite dessert.

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Next stop, the grocery store for my birthday celebratory booze. My husband bought Fat Tire beer, Beaulieu Vineyard Rutherford Cabernet Sauvignon and Franciscan Estate Chardonnay. We like to celebrate our birthdays for at least a few days.

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The cabernet sauvignon will pair nicely with the delicious steak dinner my husband is making me tonight. My husband makes the best steaks. 

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Last Friday, my husband surprised me with a Kindle Fire. I love it. We buy just about everything through amazon so it’s perfect.

Today’s song--- It’s a Great Day to be Alive by Travis Tritt.

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Lately, I have been having awful runs, but not tomorrow. Tomorrow’s run is going to be great.

My plan is to follow a checklist before I leave the house. Now this might seem silly, especially since I have been running for the past 18 years, but I really need a good run.

  1. Think positive.
  2. Run on an empty stomach or have half a banana.
  3. Wake up at least 45 minutes before I run.   
  4. Warm up. I never warm up and I hardly ever stretch.
  5. Drink some water.
  6. Wear new shoes.
  7. Wear a running hat, french braid my hair and wear a running skirt. This is to cut down on annoyance factors.
  8. Blow my nose before I leave.
  9. Make sure my garmin and mp3 player are charged. 

I almost always do all 9 of these things before every run, well except for warming up. Maybe that is what I need to focus on, warming up before my runs. 

I hope this works. 

Either way, I’m not giving up. I’ve been running for too long to let a few bad runs stop me.

And it’s my birthday weekend. That means I’m guaranteed a great run, right?

Here is a link to a good article on bad runs, Running Times Running Battles: Anatomy of a Bad Run.

photo 1

photo 2

I had to include some cute baby pictures.

Have a great weekend.

Birthday cake

Do you ever have any bad runs or workouts? How do you overcome them? 

What do you like more cake or ice cream?

My First Wedding Cake

Quilted Fondant Wedding Cake

Last Thursday, I spent all day putting together and decorating this wedding cake. I had baked the cakes the week before and made the fondant and buttercream frosting last Wednesday morning. It definitely helped to work ahead.

It was a lot of work, but also a lot of fun. It had been a few months since I decorated a cake with fondant. I’m happy with the way it turned out.

This was a surprise cake for the bride. The groom arranged for the cake to be made, but had not seen the design.

She was definitely surprised and they both loved the cake.

Quilted with Sugar Pearls Fondant Wedding Cake

The 8 inch bottom tier is a traditional white wedding cake layer and a rich chocolate cake layer with a strawberry mousse in the center. The 6 inch second tier are two rich chocolate cake layers with a chocolate mousse in the center. The 4 inch top tier are two traditional white wedding cake layers with chocolate mousse in the center.

The cake was crumb coated in a buttercream frosting and covered with a marshmallow fondant. I wrapped a light pink ribbon around the bottom of the cake tiers. I sugar glued the light pink pearls on the cake and ruffle flower. The ruffle flower is made of gum paste with a light pink sugar pearl center and a small amount of pearl dusting powder dusted on the edge of the petals.

Quilted Fondant Wedding Cake Flower

This was so much fun to make that I’m ready for my next cake. I have a ton of frosting and fondant left over, so I plan to make another fondant covered cake soon.

Birthday cake

What are you favorite cake and filling flavors?

What style of wedding cake do you prefer?

-I like the vintage, modern and a simple elegant cake.

How to Calculate the Calories and Macronutrients in Foods

Yesterday’s workout was great. I wasn’t able to workout Monday, so yesterday I did the ZWOW 13 and the 1 mile speed run in 8:53. I met my goal of running 1 mile under 8:55. Yay.Minute Per Mile Goal

Exciting, I know. I love achieving goals. I wonder if I can still meet last month’s goal of 100 burpees in 10 minutes.

I plan to run the pyramid treadmill intervals for today’s workout. I’m kind of nervous. I just know this workout is going to be tough.

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Today, I thought I would focus on how to calculate the calories and macronutrients (carbohydrates, protein and fat) in foods.

Energy Value of Food

As you can see from the picture, carbohydrates provide 4 kilocalorie/gram (kcal/g), protein provides 4 kcal/g, fat provides 9 kcal/g and alcohol provides 7 kcal/g.

How to calculate total energy in foods?

To calculate total energy in foods, multiply the macronutrient grams by the kcal it provides.

  • 1 medium apple provides 25 g carbohydrates, 0 g protein and fat
  • 1 tablespoon creamy natural peanut butter provides 3 g carbohydrates, 3.5 g protein and 8 g fat.
    • Carbohydrates-28 g x 4 kcal/g = 32 kcal
    • Protein-3.5 g x 4 kcal/g = 14 kcal
    • Fat-8 g x 9 kcal/g = 72 kcal
    • 32+14+72 = 118 kcal in 1 medium apple and 1 tablespoon of peanut butter

How to calculate the percentage of calories the macronutrients provide?

Using the above example, divide each macronutrient calories by the total amount of calories.

  • Carbohydrates-32 kcal / 118 kcal = 27%
  • Protein-14 kcal / 118 kcal = 12%
  • Fat-72 kcal / 118 kcal = 61%

How to calculate the macronutrients of your daily diet?

This calculation is good to know if you want to cycle your carbohydrates or meet a certain percentage of macronutrients in your diet.

For example, to figure out a 45% carbohydrates, 25% protein and 30% fat diet, you will use the following calculations.

First you will need to figure out what your total calorie needs are or total calories you want to meet.

1655 total calories

  • 45% Carbohydrates
    • 1655 kcal x .45 = 745 kcal
    • 745 kcal / 4 kcal/g = 186 g of carbohydrates for the day
  • 25% Protein
    • 1655 kcal x .25 = 414 kcal
    • 414 kcal / 4 kcal/g = 104 g of protein for the day
  • 30% Fat
    • 1655 kcal x .30 = 497 kcal
    • 497 kcal / 9 kcal/g = 55 g of fat for the day

You can even take it a step further and figure out how many grams you will eat at each meal.

3 meals/day

  • Carbohydrates
    • 186 g / 3 = 62 g of carbohydrates at each meal
  • Protein
    • 104 g / 3 = 34 g of protein at each meal
  • Fat
    • 55 g / 3 = 18 g of fat at each meal

Another example:

1655 total calories

  • 55% Carbohydrate
    • 1655 kcal x .55 = 910 kcal
    • 910 kcal / 4 kcal/g = 228 g of carbohydrates for the day
  • 15% Protein
    • 1655 kcal x .15 = 248 kcal
    • 248 kcal / 4 kcal/g = 62 g of protein for the day
  • 30% Fat
    • 1655 kcal x .30 = 497 kcal
    • 497 kcal / 9 kcal/g = 55 g of fat for the day

5 meals/day

  • Carbohydrates
    • 228 g / 5 = 45 g of carbohydrates at each meal
  • Protein
    • 62 g / 5 = 12 g of protein at each meal
  • Fat
    • 55 g / 5 = 11 g of fat at each meal

These calculations are another tool you can use to help you meet your dietary and weight goals.

Source:

Mahan LK, Escott-Stump S. Krause’s Food, Nutrition & Diet Therapy. 11th ed. Philadelphia, PA: Saunders/Elsevier. 2004.

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How was your workout today?

Met any recent goals?

Do you calculate calories and macronutrients?

Home Workout: Treadmill Pyramid Intervals

Seeing the pediatrician is always an adventure with two toddlers. Their well check appointments are scheduled for an hour and it always takes us about an hour and a half to get through it all.

Today, they cried the entire hour and a half. When one baby cried the other cried. It was like they teamed up against the doctor and me.

Thankfully the kids are healthy, they received their last shots until they go to school and we don’t have to go back until they are two. Yay!

Morning Milk

My husband thinks it’s weird that I didn’t use their first name in my earlier posts. He’s right, it is weird.

This is a picture of Elena and Sam (Samuel) drinking their milk while watching Mickey Mouse Clubhouse. They love that show. We let them watch an episode in the morning after they wake up and about 10 minutes before bed. They really only watch about 5 minutes of it before running off to play. They never sit still.

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Home Workout Treadmill Pyramid Intervals

The workout I created this week is a treadmill pyramid intervals. Adjust the speed to match your fitness level and increase the time for a warm up and cool down if needed. You will have a work interval followed by a recovery interval. Rate Perceived Exertion (RPE) scale is based on the intensity of your exercise. This scale is based on 0-10-- with 0 no exertion (sitting), 3 moderate (walking), 5 moderate heavy (running), 8 hard (able to say few words while running) and 10 hardest (full on just robbed a bank sprint).

Time Interval Speed RPE
0:00-4:00 warm up 5 3
4:00-7:00 W: moderate 7.5 7
7:00-10:00 R: moderate-light 6 5
10:00-12:00 W: moderate-hard 8 8
12:00-14:00 R: moderate-light 6 5
14:00-15:00 W: hard 8.5 9
15:00-16:00 R: moderate-light 6 6
16:00-16:30 W: max sprint 9 10
16:30-17:00 R: moderate-light 6 8
17:00-18:00 W: hard 8.5 9
18:00-19:00 R: moderate-light 6 6
19:00-21:00 W: moderate-hard 8 8
21:00-23:00 R: moderate-light 6 5
23:00-26:00 W: moderate 7.5 7
26:00-29:00 R: moderate-light 6 5
29:00-33:00 cool down 4-5 3

Enjoy.

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Workout of the Week

Happy Monday.

Last week was crazy busy and I have so much to share. Unfortunately, I have 5 minutes to publish this post before I have to get my kids up and ready to leave the house for their 18 month well check.

Workout of the Week Strip

Monday ZWOW 13 (awesome workout)
Tuesday treadmill interval workout
Wednesday HIIT and 1 mile speed run
Thursday Off
Friday Run 5 miles
Saturday Off
Sunday Run 7 miles

I’m excited for the treadmill interval workout tomorrow. I will post the workout and set up the link later today.

Have a great day.

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How was your weekend, crazy busy or smooth sailing?

Baking and Other Random Topics

Wow, today has been a crazy busy day.

I have been cooking all day. Right after I woke up, I made 2 batches of fondant, 1 batch of buttercream and 2 4” cakes. I have a cake in the oven and one more to bake.

Oh, I have also been taking care of of these two silly babies.

S with popper

S is playing with his popper underneath my dip station.

E in Time Out

E is in time out and about to show me her belly button for the 50th time today. She is so funny. She pulls up her shirt, points to her belly button and says ‘ight dare (right there).

I did manage to get a workout in when they went down for their nap. I did Zuzana Lights ZWOW #13 workout. It was tough. I love her workouts. My legs were shaking and my abs were burning.

This past weekend, I finally spent my Christmas Amazon gift card. I bought 3 cake pans, a food color kit and fondant cutters.

Xmas Loot

I also bought 4 Kindle books, 2 are on running, and a paperback on Lightroom 3.

I haven’t read a running book in years. I bought Sole Sisters: Stories of Women and Running and Train Like a Mother: How to Get Across Any Finish Line – and Not Lose Your Family, Job or Sanity.

I started Train Like a Mother last night and realized the excerpt is in April’s Runner’s World. So far I like the book.

Did anyone see last night’s Biggest Loser? OMGoodness what is with this season’s contestants. I cannot believe Conda is still on the show. And wow Kim lost 15 pounds. That is a lot of weight in a week.

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Do you use a Kindle or some other electronic device to read? –I love my Kindle.

Do you read running or sports related books?

Anyone watching Biggest Loser? What do you think of this season’s contests?

Simple and Complex Carbohydrates

My husband and I went back and forth whether or not we should put pictures of our children on my blog. At first we weren’t sure, but now we are comfortable sharing their pictures. The twins are 18 months old. My daughter, E, is 3 minutes older than my son, S.

E and S with Red Wagon

My daughter has brown hair and looks like me. My son has blonde hair and looks like my husband.

E and S on Bench

My daughter is outgoing and is a daddy’s girl. My son is not as outgoing and is a mommy’s boy. These two definitely keep my husband and me busy and fill our lives with happiness.

And lucky for us, they didn’t get sick from last week’s story time.

Simple and Complex Carbohydrates

It’s been a couple of weeks since I posted anything nutrition related. This post is about carbohydrates and is a continuation of the post 7 Tips for Balancing Your Meals.

Carbohydrates are the body’s source of immediate energy. They provide energy to your muscles and organs, such as the brain.

There are two types of carbohydrates: simple and complex.

Simple carbohydrates are easily digestible monosaccharaides (one sugar unit) and disaccharides (two sugar units linked together). Examples are fruit and sugar. Monosaccharaides are the simplest form of carbohydrate and cannot be broken down any further.

Oligosaccharides are short chains of monosaccharaides.

Complex carbohydrates are not as easily digestible and consist of long chains of monosaccharaides that contain starch and/or fiber. Examples are whole grains and vegetables.

Simple carbohydrates

Simple carbohydrates are digested quickly, causes the blood sugar to spike and triggers the release of insulin.

Insulin is a storage hormone that unlocks cells to allow the uptake of glucose, blood sugar.

Because blood sugar spikes after eating simple carbohydrates, it tends to fall quickly. This causes you to feel hungry faster. These carbohydrates also tend to be more on the sweeter side.

Eating simple carbohydrates with protein and fat can help slow down the rate it digests and blood sugar spike. It is best to eat them after a hard workout when you need to refill glycogen stores in muscles.

Even though the sugar in fruit, fructose, is a simple carbohydrate, it does not digest quickly like sugar. This is due to the fiber in fruit.

Once the carbohydrate is broken down, the glucose goes to the liver to fill the energy stores. This process is insulin independent. After filling the liver’s stores, it is released into the bloodstream to provide energy to your body’s cells. This process is insulin dependent.

Complex carbohydrates

Complex carbohydrates are broken down at a much slower pace causing the blood sugar to rise slowly and more evenly. This will help you to feel more sated and full longer. These carbohydrates tend to be not as sweet as simple carbohydrates.

Complex carbohydrates also have fiber. Fiber is a non-digestible form of carbohydrate.

There are two types of fiber: soluble and non-soluble.

Soluble fiber dissolves in hot water (example pectin).

  • delays gastric emptying
  • increases the time in takes to get through the intestines
  • decrease nutrient absorption, such as glucose and fat(fatty acids, cholesterol and bile)

Non-soluble fiber does not dissolve in hot water (example cellulose).

  • increases the time it takes to get through the intestines
  • increases fecal bulk

It is recommended that you have a daily intake of 25-30 grams of fiber. If you are new to fiber, I recommend a small intake of fiber, such as 5 grams, and increase a small amount every other day until you reach the recommend amount. This will decrease any bloating, gas and cramps you might feel. Once your body gets use to the fiber, you should no longer feel any cramping.

The amount of carbohydrates needed is different for everyone especially depending on your activity level and goals.

I recommend eating fruits and/or vegetables with all of your meals. Replace processed high carbohydrate foods, such as crackers and pretzels, with whole grains, legumes, vegetables and fruit.

If you are trying to lose weight, fill half of your plate with vegetables and the other half with 4-6 ounces of protein. Add fruit, beans/legumes and healthy fats to your daily diet. If you want to eat something starchy, save it for after your workout. Keep in mind, to lose weight you need to decrease your total calories.

Sources

Gropper, S.S., Smith, J.L. and Groff, J.L. Advanced Nutrition And Human Metabolism. Belmont: Thomson Wadsworth. 2005

Mahan LK, Escott-Stump S. Krause’s Food, Nutrition & Diet Therapy. 11th ed. Philadelphia, PA: Saunders/Elsevier. 2004.

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Are you comfortable sharing pictures of your children and/or yourself online?

Do you keep track of the amount of carbohydrates you eat?

Have you ever limited your carbohydrate intake to lose weight?

--Yes. I have dropped my carbohydrate intake to about 45% to lose weight. If I’m running a lot, I like to keep my carbohydrate intake around 50%.

Workout of the Week


Happy Monday!

For the first time in a long time, I actually woke up early and went for a run. My husband was home this morning, so I was able to go out for a 4.5 mile run. There was definitely pros and cons to running this morning.

Pros
  • I got my workout done for the day.
  • It was chilly outside.
  • Felt strong during the last 2 miles.
  • I was able to plan my day. 
Cons
  • My back hurt.
  • My body was stiff.

I probably wouldn’t have any cons if I woke up a little earlier and warmed up.
Overall, I enjoyed my morning run and will give it another try.
Workout of the Week Strip
Monday 4.5 mile run
Tuesday Home Workout: Cardio and Plank
Wednesday HIIT and run
Thursday HIIT
Friday Off
Saturday Long run
Sunday Off

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Do you workout in the mornings?
Any strategies that help you get out of bed and workout?

Home Workout: Cardio and Plank


Today’s workout focuses on cardio and abs. I will be using my interval time for this workout, 13 rounds 10 seconds rest and 50 seconds work.

If you do not have an interval, search for free interval timers online. Before I bought my gymboss, I used a free interval timer online. There are also free timer apps available for iPhones.
Home Workout Cardio and Plank
Go through the exercises as fast as you can while maintaining proper form. Don’t forget to record your reps in your workout notebook.

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Do you record you workouts?
-I record every workout in a small notebook. It is a great tool to help keep me motivated.

Links Loved

Links loved

Here are some of the links I loved reading this week.

The Feeding Obstacle that Trip Up Parents (but Shouldn’t)

Time to Rest? Ten signs you need a rest day from Runner’s World.

Myth Busters: Burn more fat not more time.

Comparison is the Thief of Joy: Thoughts on Social Media

The Anti Antibiotic FDA. Too Little, Too Late?

Pretty Pink Flower Cake

It All Comes Down to This (Free Printable) (source of the below picture)

Erma Bombeck When I Stand Before God

Hope you have a great weekend!!!

How to Make a Frosting Rosette

I wanted to give you a quick tutorial on how I made chocolate frosting rosettes on yesterday’s cupcake.

The Best Chocolate Buttercream and Vanilla Cupcake

I didn’t have any buttercream, so I used greek yogurt. That is why it is a little thin.

How To Make A Frosting Rosette

I placed a Wilton 1M tip into a decorating bag (small tip of the bag should be cut) and filled my bag with frosting (or in these pictures yogurt).

I piped the frosting starting in the center of the cupcake and circled around the center toward the outside of the cupcake. I basically made a spiral.

This is a pretty and easy decorating technique.

I hope this helps. If you have any questions, please let me know.

Birthday cakeBirthday cakeBirthday cake

What is your favorite cake decorating technique?

My Cake Disaster and Cake Pan Release Recipe

My kids are finally feeling better, so I decided to take them back to the place where they keep getting sick. Story time. You probably think I’m crazy to keep taking them back, but they like it there and they need to build up their immunity.

The best part of story time is when it is over and the kids get to play with each other and the toys. Only today, they didn’t put out the box of toys. Instead, there were a few toys out on a table and not enough for all of the kids to play with. Keep in mind, this story time is for kids 0-18 months.

Everyone ended it up leaving, except us. My kids can play with anything and have a good time. It also helps that they have each other to play with.

I think it might be time to find a new library.

Library Loot

Our library loot.

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Yesterday’s cake turned out awful.

And it took me ~3 hours to bake and frost.

I didn’t take any pictures; it was that bad. But I did take pictures of the batter and frosting.

Strawberry Cake Batter

Looked promising.

Strawberry Cream Cheese Frosting

I still plan to try out the decorating technique. I just probably won’t be able to get to it for the next couple of weeks.

After the kids went to bed, I decided to make vanilla cupcakes with my favorite chocolate buttercream.

The Best Chocolate Buttercream and Vanilla Cupcake

Yum. Seriously, this is the best chocolate buttercream frosting.

Vanilla Cupcakes and Chocolate Buttercream Frosting

Hopefully the cupcakes were a success. My husband took them to work for his coworkers.

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Since I wasn’t able to share a decorating technique, I thought I would share a tip on how I grease my cake pans. I’m not sure if this is a well known tip, but hopefully it will help someone out.

I grease my cake pans with this recipe and it works every time.

  • 1/4 cup vegetable oil
  • 1/4 flour
  • 1/4 vegetable shortening

I mix the ingredients together and brush a light layer on my cake pans. I use a silicone pastry brush.

Greased Pan Recipe

I store the mixture in an airtight container and keep it in the pantry. It should keep for at least 3 months.

It releases my cakes perfectly.

Birthday cakeBirthday cakeBirthday cake

Do you check out library books?

---All the time.

Any recent cake disasters?

Do you have any baking tips?

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