Weight Loss: 6lbs
% Body Fat Reduced: 2%
Mood: Satisfied most days, Hungry and Irritable occasionally
Training Mode: 3 Days of Moderate Endurance Weight Training, 3 days of Ab work, at least 3 Days a week of Moderate Aerobic Fitness Classes, NO HIGH INTENSITY CARDIO.
Comments: So I spoke before about how restrictive the Atkins diet is for the 1st 2 weeks, asking you to creep down to a low 20g carbohydrate, which really limits you to eating salads as a source of vegatables (2.5c of salad = approx g Carbohdrate/CHO) and cheese as a source of calcium (2% Cheese = 2g CHO ). So I added 1 cup Orange Juice (26g CHO) in the morning, and 1 banana (29g CHO) as a snack. I was nervous about trying to do my daily cardio routine, usually high intensity interval training, on such a low carbohydrate load (low for me approx 100g CHO – my training diet is approx 127g on light workout days and 167g on heavy training days).
Week 3 I get to add cooked vegetables
Week 4 Nuts and seeds
Give you another Atkins update in 2 weeks!
Health and Happiness
-L-
Monday, July 20, 2009
Wednesday, July 15, 2009
It's Peanut Butter Jelly Time! : Peanut Butter and Your Diet
The other day I was out with some friends at Steak and Shake and I was asked “How do you feel about peanut butter?”, I replied “I think its great! High protein, and full of healthy fats!”
Why we avoid peanut butter: In the numbers game of calorie counting peanut butter might seem like a high number enemy, ranking in at about 190 calories 16g of fat per 2TBS svg.
Ahhh Fat! : 16g of fat Nooooo. Okay lets take a lil step back, not all fat is bad for you. In fact your body needs fat to insulate organs and aid brain function. The fat you don’t want is saturated or hydrogenated fat, these are the fats that deposit in your organ and arteries and cause disease. The fat you do want is unsaturated (poly, mono, etc.), these are considered healthy fat, they are the kind your body can use instead of depositing. Peanut butter is loaded with these healthy fats.
Choosing Your Peanut Butter: I got a great tip from a nutritionist at the SCW conference, READ, and RE-READ your labels. Choose a natural peanut butter that list as few ingredients as possible…Peanuts and salt is all you need in your peanut butter. Beware the name brands you love as they may be sneaking transfat (unhealthy fat) into your peanut butter, look out for anything that say hydrogenated or palm oil – if you see these on the jar, put it down, walk away and move to another.
Why I am a Fan of Peanut Butter: Its a semi a sweet protein loaded snack at 8g of protein per serving. It is full of healthy fats, 8g monounsaturated, 4g polyunsaturated. It is a tasty addition to any protein shake, apple, banana, or cracker. I think of it as my chocolate replacement : 3 chocolate mini bars = 230 kcals, 13g of fat-8g saturated, only 3g protein.
I am currently using Kroger brand natural peanut butter (post peanut recall), I have also heard good things about target brand . Natural peanut butter will have separation, the peanut oil will settle at the top simply stir and eat. The consistency will be creamier than your regular peanut butter but after you refrigerate it the spread is a bout the same.
So pull out your whole wheat bread and do not be afraid to slap down a healthy helping of natural peanut butter as a healthy pre or post workout snack.
For those who were curious, yes I occasionally go to a fast food spot, you just have to be creative: double steak burger with chesse, onions, lettuce, tomato, no bun (Atkins yay! - eye roll), side salad with fat free berry vinegaret, and a large glass of water…don’t be afraid to make substitutions when you go out, just be sure to tip the waitress well, very well.
Why we avoid peanut butter: In the numbers game of calorie counting peanut butter might seem like a high number enemy, ranking in at about 190 calories 16g of fat per 2TBS svg.
Ahhh Fat! : 16g of fat Nooooo. Okay lets take a lil step back, not all fat is bad for you. In fact your body needs fat to insulate organs and aid brain function. The fat you don’t want is saturated or hydrogenated fat, these are the fats that deposit in your organ and arteries and cause disease. The fat you do want is unsaturated (poly, mono, etc.), these are considered healthy fat, they are the kind your body can use instead of depositing. Peanut butter is loaded with these healthy fats.
Choosing Your Peanut Butter: I got a great tip from a nutritionist at the SCW conference, READ, and RE-READ your labels. Choose a natural peanut butter that list as few ingredients as possible…Peanuts and salt is all you need in your peanut butter. Beware the name brands you love as they may be sneaking transfat (unhealthy fat) into your peanut butter, look out for anything that say hydrogenated or palm oil – if you see these on the jar, put it down, walk away and move to another.
Why I am a Fan of Peanut Butter: Its a semi a sweet protein loaded snack at 8g of protein per serving. It is full of healthy fats, 8g monounsaturated, 4g polyunsaturated. It is a tasty addition to any protein shake, apple, banana, or cracker. I think of it as my chocolate replacement : 3 chocolate mini bars = 230 kcals, 13g of fat-8g saturated, only 3g protein.
I am currently using Kroger brand natural peanut butter (post peanut recall), I have also heard good things about target brand . Natural peanut butter will have separation, the peanut oil will settle at the top simply stir and eat. The consistency will be creamier than your regular peanut butter but after you refrigerate it the spread is a bout the same.
So pull out your whole wheat bread and do not be afraid to slap down a healthy helping of natural peanut butter as a healthy pre or post workout snack.
For those who were curious, yes I occasionally go to a fast food spot, you just have to be creative: double steak burger with chesse, onions, lettuce, tomato, no bun (Atkins yay! - eye roll), side salad with fat free berry vinegaret, and a large glass of water…don’t be afraid to make substitutions when you go out, just be sure to tip the waitress well, very well.
Health and Happiness
-L-
Tuesday, July 7, 2009
Busy Busy Busy
Peachtree Road Race: So the peachtree went great for me, finished the 10k in 1:00:28, taking about 2mins off my old time and meeting my goal of 1hr. Next years goal is 55 minutes. I am also considering running the atlanta half marathon...just for fun...the goal being SurvivalHERS 3 Day and 12 Week: So I am done with all my speed training time to ease back into the strength training. So I am starting with a 3 day full body toning program, I love this particular program because it only takes 45mins as opposed to my hardcore 1hr plus workouts. It is also supper simple mostly dumbells, med balls, and body weights. I am also doing the HERS 12 week Abs don't know if I am a fan of this program as much, but I havent done the program through its entirety yet. In addition to that I am aiming for 90mins of cardio on my off days, purely for weight loss (rationale: 30mins = health benefits, 60mins = cardiovascular gains, and 90mins weightloss) my cardio will consist of 30mins running, 30mins bike, 30mins eliptical. on training days i like to try and get in 30mins of interval training.
Yesterday was day 1...I hurt!
Time for Group Fitness: So I teach sunday, monday, and tuesday...cardio dance, kick boxing GRAVITY Interval...Tonight I am teaching a cardio boxing workshop in a "train the trainer" format, I'll be helping other fitness instructors who think they're interested in teaching kickboxing learn the basics. Wednesday night is Intermediate bellydance practice with Majida Anwar and Thursday is ATS Tribal practice with Majida. Friday meeting up with fellow instructors for Happy Hour. Saturday the Beyond 300 workout and training with a client followed by ATS Bellydance workshop and Bellydance show.
Phew it is gonna be a busy week of fun and fitness.
Will post my 3 workout plans within the week ... maybe you can find success in them too!
Health and Happiness
-L-
Monday, June 15, 2009
Follow Up - SCW Mania ATLANTA
Things I learned at SCW Mania:
- muscles are sexy
- I am a certified Urban Striptease Instructor (contact me for classes)
- I can function from 6:15am to 10pm if I really want to
- women can be muscular and pretty
- women can be muscular and masculine
- Sara Kooperman (founder of SCW) is awesome
- kettle weights are not as scary as I thought the were
- I am still not a fan of BOSU (I am balance challenged)
- I am a fan of ZUMBA
- EFit total gym is awesome! and so in Natalie Heckert its creator
- BBQ and Margaritas are a great combination
- if you workout for over 7 hours in one day you will hurt the next day, ALOT
- Tricia Murphy-Madden is so much fun to dance with
- you can do pull ups using a body bar and and 2 strong people
- circuit training can be very exciting
- Dynamix sells spa and body products as well as music
- agility and plyometric progressions are more fun when you use a slingshot(twistconditioning.com)
- fitness people are so friendly, empowering, and motivating
- there is a right time to eat carbohydrates to get the most out of it
- serving as an SCW Staff Assitant is both rewarding, fun, and a great learning experience ( i will definately be back again)
Health and Happiness
-L-
- muscles are sexy
- I am a certified Urban Striptease Instructor (contact me for classes)
- I can function from 6:15am to 10pm if I really want to
- women can be muscular and pretty
- women can be muscular and masculine
- Sara Kooperman (founder of SCW) is awesome
- kettle weights are not as scary as I thought the were
- I am still not a fan of BOSU (I am balance challenged)
- I am a fan of ZUMBA
- EFit total gym is awesome! and so in Natalie Heckert its creator
- BBQ and Margaritas are a great combination
- if you workout for over 7 hours in one day you will hurt the next day, ALOT
- Tricia Murphy-Madden is so much fun to dance with
- you can do pull ups using a body bar and and 2 strong people
- circuit training can be very exciting
- Dynamix sells spa and body products as well as music
- agility and plyometric progressions are more fun when you use a slingshot(twistconditioning.com)
- fitness people are so friendly, empowering, and motivating
- there is a right time to eat carbohydrates to get the most out of it
- serving as an SCW Staff Assitant is both rewarding, fun, and a great learning experience ( i will definately be back again)
Health and Happiness
-L-
Wednesday, June 10, 2009
SCW Mania Atlanta
Hey All, IIIIIIIIIIIIIIIII'm back!
Bikini Bootcamp went well and I looked pretty good in my string bikini on the beaches of the Dominican Republic ;-), I'll have to catch you up on that a lil later, because right now....
ATTENTION: ALL FITNESS PROFESSIONALS AND PARTICIPANTS!!!
SCW ATLANTA MANIA is here!
What is SCW Mania...
SCW Mania is a huge conference that travels coast to coast hosting 100's of workshops, certifications, and lectures on the latest in fitness programming and technology. The conference last 3 glorious days and it is a great way to pick up CEU's, network, and stay at the forefront of the constantly changing fitness industry.
Last year was my first time attending the conference it was exhilirating and exhausting attending multiple workshops and certifications from 7am in the morning to 8pm in the evening...it was awwwwesome!
This year I am going back, as a volunteer, still picking up most of the classes and CEU's I want, but also helping ensure that others have the same great experience I did.
I will take my laptop with me, I'm assuming the hotel will have wireless, so that you can tag along with me for 4 days of fun and fitness in Atlanta!
see you at Mania!
- Health and Happiness -
-L-
Bikini Bootcamp went well and I looked pretty good in my string bikini on the beaches of the Dominican Republic ;-), I'll have to catch you up on that a lil later, because right now....
ATTENTION: ALL FITNESS PROFESSIONALS AND PARTICIPANTS!!!
SCW ATLANTA MANIA is here!
What is SCW Mania...
SCW Mania is a huge conference that travels coast to coast hosting 100's of workshops, certifications, and lectures on the latest in fitness programming and technology. The conference last 3 glorious days and it is a great way to pick up CEU's, network, and stay at the forefront of the constantly changing fitness industry.
Last year was my first time attending the conference it was exhilirating and exhausting attending multiple workshops and certifications from 7am in the morning to 8pm in the evening...it was awwwwesome!
This year I am going back, as a volunteer, still picking up most of the classes and CEU's I want, but also helping ensure that others have the same great experience I did.
I will take my laptop with me, I'm assuming the hotel will have wireless, so that you can tag along with me for 4 days of fun and fitness in Atlanta!
see you at Mania!
- Health and Happiness -
-L-
Wednesday, April 22, 2009
ACE Personal Training in Practice
The new ACE workshop was this weekend.
I was extremely impressed with our instructor Valerie Hess, she is a very dynamic instructor and has a wealth of knowledge about personal training, and she is located right here in Atlanta!
The highlights...New ACSM and ACE Guidelines revealed!
We got a first look at the material from the 8th edition ACSM manual and the 4th Edition ACE Manual, including new standards for cardiovascualr and strength programming.
My favorite parts were the demonstration portions of class.
I got to go through a full Fitness assessment, including determining Target Heart Rate utilizing the Ventilatory Threshold(the new cardiovascular standard), Body Fat Assessments, Core Strength Assessments, Periodization Programming, and Stretch Techniques.
I got to perfect my skills in Blood Pressure and Skin Caliper assessments.
Below are a few of the new assessments in the ACE Personal Trainer Manual 4th Edition:
The Ventilatory Threshold or your new Target Heart Rate.
Your VT1 is the crossover point where your body goes from aerobic to anaerobic work, basically your looking for the point where your client begins to go from light to heavy breathing, before labored or huff and puff. This is a treadmill protocol it can take from 10 to 15 minutes depending on the client.
- Step 1: Set treadmill between a .5 and 1.5 incline (whatever standard you will be using for training) and have client walk at a comfortable pace ( recommended start is 2.0 - 3.0 mph).
- Step 2: Every 2 mins have your client recite a 10 sec phrase ( reccommended: pledge of allegiance) and listen for changes in breathing.
- Step 3: Terminate the protocol when your clients breathing becomes labored, or their is a noticable breathe every 2 to 3 words of the pharse they are citing.
- Step 4: Repeat the test every 24 to 48hrs
Try it yourself and compare your VT1 to the old formula for
THR [(HRmax(220-Age) -RHR) x .80) + RHR]
New Core Assessments
Transverse Abdominus Strength: client lies on inflated blood pressur cuff and retracts abdomen, strength is determined by subtracting starting pressure from pressure when client contracts abs.
Oblique Endurance: client goes into side plank and holds as long as possible, time each side
Hip Flexor Endurance: trainer assist client into an angled sit, watch form, terminate test when clients form changes
Low Back Endurance: trainer supports client in a back extension, client holds extension, test is terminated when clients form changes
- a ratio is taken of the assessments to determine muscular imbalances
- these are just descriptions of the assessments, the full assessments can be found in the 4th edition of the ACE Personal Trainer Manual , do not attempt these assessment until you have read through their full execution, attempting them based on the above description could pose a hazard and be potentially dnagerous to the client or trainer -
We also learned ACE style sports agility drills, which I was really excited about, it really kicked my butt and I cant wait to added to my routine and my clients.
It was a great weekend. I learned a lot and got to meet some very cool trainers in the city.
I will definately be attending more ACE live workshops it really helps put theory into practice.
If you are into the science behind the exercise I WOULD DEFINATELY RECCOMMEND this workshop!
-Health and Happiness-
-L-
I was extremely impressed with our instructor Valerie Hess, she is a very dynamic instructor and has a wealth of knowledge about personal training, and she is located right here in Atlanta!
The highlights...New ACSM and ACE Guidelines revealed!
We got a first look at the material from the 8th edition ACSM manual and the 4th Edition ACE Manual, including new standards for cardiovascualr and strength programming.
My favorite parts were the demonstration portions of class.
I got to go through a full Fitness assessment, including determining Target Heart Rate utilizing the Ventilatory Threshold(the new cardiovascular standard), Body Fat Assessments, Core Strength Assessments, Periodization Programming, and Stretch Techniques.
I got to perfect my skills in Blood Pressure and Skin Caliper assessments.
Below are a few of the new assessments in the ACE Personal Trainer Manual 4th Edition:
The Ventilatory Threshold or your new Target Heart Rate.
Your VT1 is the crossover point where your body goes from aerobic to anaerobic work, basically your looking for the point where your client begins to go from light to heavy breathing, before labored or huff and puff. This is a treadmill protocol it can take from 10 to 15 minutes depending on the client.
- Step 1: Set treadmill between a .5 and 1.5 incline (whatever standard you will be using for training) and have client walk at a comfortable pace ( recommended start is 2.0 - 3.0 mph).
- Step 2: Every 2 mins have your client recite a 10 sec phrase ( reccommended: pledge of allegiance) and listen for changes in breathing.
- Step 3: Terminate the protocol when your clients breathing becomes labored, or their is a noticable breathe every 2 to 3 words of the pharse they are citing.
- Step 4: Repeat the test every 24 to 48hrs
Try it yourself and compare your VT1 to the old formula for
THR [(HRmax(220-Age) -RHR) x .80) + RHR]
New Core Assessments
Transverse Abdominus Strength: client lies on inflated blood pressur cuff and retracts abdomen, strength is determined by subtracting starting pressure from pressure when client contracts abs.
Oblique Endurance: client goes into side plank and holds as long as possible, time each side
Hip Flexor Endurance: trainer assist client into an angled sit, watch form, terminate test when clients form changes
Low Back Endurance: trainer supports client in a back extension, client holds extension, test is terminated when clients form changes
- a ratio is taken of the assessments to determine muscular imbalances
- these are just descriptions of the assessments, the full assessments can be found in the 4th edition of the ACE Personal Trainer Manual , do not attempt these assessment until you have read through their full execution, attempting them based on the above description could pose a hazard and be potentially dnagerous to the client or trainer -
We also learned ACE style sports agility drills, which I was really excited about, it really kicked my butt and I cant wait to added to my routine and my clients.
It was a great weekend. I learned a lot and got to meet some very cool trainers in the city.
I will definately be attending more ACE live workshops it really helps put theory into practice.
If you are into the science behind the exercise I WOULD DEFINATELY RECCOMMEND this workshop!
-Health and Happiness-
-L-
Monday, April 13, 2009
Bikini Bootcamp
It starts today...okay it should have started yesterday, but Big Mama made such a great Sunday Dinner, and you can not say no to Big Mama.
So Bikini Bootcamp has become a summer tradition.
It is a 4 week, 5 day, high intesity circuit workout schedule, perfect time frame to drop off those last few pounds before swimsuit season.
The workout I choose to use is a modification of Hers Muscle and Fitness Workout Routine from about 2 years ago. But, it is one of the best workouts I've tried: Quick Results and Lasting Strength Gains!
What's great about this workout - diversity!
If you are the type of person who appreciates variety this is a great workout for you.
Most trainers will tell you one of the most effective ways to break a plateau or restructure your body is by revitalizing your routine and overloading your muscle groups.
So 5 Days, 5 Different workouts, each day focusing on 1 or 2 muscle groups:
Chest and Arms, Legs, Shoulders, and Back
What's difficult about this workout - not for BEGINNERS!
The way the program is designed it is a progression from a 2 day workout, to a 3 day workout, to this final 5 day workout. So the 5 day is not for beginners, it is for the experienced strength participant that wants to take there workout to the next level. At least 3 sets of 15 reps.
Draw backs - Time
One of the biggest drawbacks to this workout is the amount of time you have to put in.
The guide says it will take you 30mins and for some of the routines that is true, but if you are utilizing a shared gym facility it can take you 45mins to an hour. At 3 sets of 15 reps this routine can get lengthy.
So what is my goal, I've gotten to a good lean weight prepping for the Peachtree Road Race.
Now i'm looking to add some muscle mass, opting for lower reps and higher resistance, with short cardio intervals mixed in to keep my cardio up.
So I'll be posting weekly updates, and pieces of the routine, so you can get a sneak peak into how I train.
Health and Happiness,
-L-
So Bikini Bootcamp has become a summer tradition.
It is a 4 week, 5 day, high intesity circuit workout schedule, perfect time frame to drop off those last few pounds before swimsuit season.
The workout I choose to use is a modification of Hers Muscle and Fitness Workout Routine from about 2 years ago. But, it is one of the best workouts I've tried: Quick Results and Lasting Strength Gains!
What's great about this workout - diversity!
If you are the type of person who appreciates variety this is a great workout for you.
Most trainers will tell you one of the most effective ways to break a plateau or restructure your body is by revitalizing your routine and overloading your muscle groups.
So 5 Days, 5 Different workouts, each day focusing on 1 or 2 muscle groups:
Chest and Arms, Legs, Shoulders, and Back
What's difficult about this workout - not for BEGINNERS!
The way the program is designed it is a progression from a 2 day workout, to a 3 day workout, to this final 5 day workout. So the 5 day is not for beginners, it is for the experienced strength participant that wants to take there workout to the next level. At least 3 sets of 15 reps.
Draw backs - Time
One of the biggest drawbacks to this workout is the amount of time you have to put in.
The guide says it will take you 30mins and for some of the routines that is true, but if you are utilizing a shared gym facility it can take you 45mins to an hour. At 3 sets of 15 reps this routine can get lengthy.
So what is my goal, I've gotten to a good lean weight prepping for the Peachtree Road Race.
Now i'm looking to add some muscle mass, opting for lower reps and higher resistance, with short cardio intervals mixed in to keep my cardio up.
So I'll be posting weekly updates, and pieces of the routine, so you can get a sneak peak into how I train.
Health and Happiness,
-L-
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