I honestly can't answer this question. Experts say 30-45 minutes of moderate aerobic activity at a minimum of five days a week.
Here's my breakdown:
Day 1 - 45-60 mins. Cross Training Cardio [increased speed run and (2) bike/arc trainer/elliptical] + 15-20 mins Core Strengthening + 10-15 mins. stretching
Day 2 - 12-15 mins HIIT RUN + 45-60 mins Upper Body Resistance Training + 12-15 mins. cardio machine + 10-15 mins. stretching
Day 3 - 45-55 mins LONG RUN (3-5 miles) + 30-45 mins. core strengthening/stretching
Day 4 - 12-15 mins HIIT RUN + 45-60 mins Lower Body Resistance Training + 12-15 mins cardio machine + 12-15 mins. stretching
Day 5 - Muscle Recovery
Day 6 - Muscle Recovery
MINIMUM: 168 MPW
AVERAGE MAXIMUM: 190 MPW
You have to take into account that my workout week is six days, and not seven. The reason for that is so that I'm not doing the same exercise the same day each week. See we typically fall into patterns when we perform similar activity. In the gym, I can toss that up easily by simply increasing the weight on one apparatus, or increasing the speed on any cardio machine. But when we regularly eat the same thing or do the same things patterns develop. I just want my body to remain challenged, open, ready for adaptation. So in actuality, based on my 6 day week, I'm essentially getting five days of workouts on a typical 7 day calendar. And that means 5, not 4 days of cardio every seven days (on the average).
If you take into account that all of my cardio is performed at increasing speeds or at speed intervals, then it's nearly doubling the intensity that is performed at a steady pace. My minutes could literally double (x2).
Sunday, July 24, 2011
Monday, July 18, 2011
power up shake
How do you like this? Looks delicious doesn't it? How about blending it in a smoothie for a pre-workout power breakfast?
1/2 cup vanilla almond milk
1/3 cup of strawberries
1/3 cup of blueberries
1/3 cup of banana
1/2 scoop of whey protein
1 scoop of oatmeal powder (grind oats)
3-5 ice cubes
Blend thoroughly. Enjoy! Lace up and then power up!
i'm not a vegetarian...i just don't eat meat!
If you've read the journal on the cleansing/juice fast that I undertook at the end of June, that carried over to July, you'd know that I abruptly transitioned to a Plant Based diet. The results were immediate, and I simply couldn't see myself going back to beef, chicken, or pork. Like with any change, in order to be successful, you must replace the thing you 'vice' with an adequate substitute. This takes planning. You can't expect long term success by going cold turkey without a detox, weening off, and replacement. Eating bulky, slow to digest meats (not fish or seafood) requires you to fasten yourself to the idea that these foods, no matter how tasty contain nutrients that can be found in the earths food supply. You have to know what those plants are, where to get them, and how much to consume.
I've read about overweight, non meat eaters. And I'm no longer baffled at how they pack on pounds and threaten to lose weight but never do. It's their diet. It's in the SHITTER! They consume mountains of junk food, processed, high fat junk! They're better off eating meat.
So why did I do this? For years people I have struggled with Colitis. Food needs to digest as fast as possible and leave my body. I first discovered that I had an issue with a lot of foods back in 2000 when I first was diagnosed. Then I recalled a time when I didn't consume meat at all. I was doing a trial on Vegetarianism and I remember that I was fit, albeit with very little exercise. I decided that milk was going to leave and do so forever. Although over the years, I've tried to introduce it, to failure. I've found a substitute for that. Almond Milk!
I have to yogurt in my smoothies, no problem. A 1/2 to 1 cup of Almond Milk makes a delicious, nutritious substitute.
I love sausage or bacon with my breakfast occasionally. No problem. Boca makes a delicious variety and links is not spared at all. They taste great. But Veggie Patch and Morningstar Farms tops the list.
I like chicken salads, and meat balls, and meat in soups...no problem. Beans, lentils, vegetables, fruits, whole grains...have been a part of my diet for years. I'm thrilled to have made them the cornerstone of my diet now. I've even been more motivated to eradicating boxed rices in the many varieties, opting for whole grain (from scratch) replacements.
It's my goal to make sure now, that every single thing that I put into my mouth has a purpose behind it. I love some processed foods. Breakfast Bars and Oatmeal cookies, even Skittles! But if I truly only had nuts, raisins, and popcorn, I'd feel very blessed.
How's the budget? For the most part, eating at home has initially been explosive to the budget. And that's mainly because I've been in a 'try and buy' phase of gathering as much 'on sale-coupon' products I can find so that I'm presented with a plethora of options. I've been lucky ( I guess ) and have loved everything that I've ran across. I've discovered new and became re-acquainted with some old. Brands I've run across: Gardein, Boca, Morningstar Farms, Tofurky, LightLife, and Yves. But the funny thing is that I've seen this stuff, and passed it by numerous times, not realizing how tasty some of this stuff is.
I'm a cook. So I'm engaging in a lot of new soups, tofu recipes, even sorbets to replace ice cream.
How's my energy level? off the charts! My speed and endurance is way up! I'm running longer and at faster speeds. So I'm naturally taking advantage of it. My goal is to run a 10 minute mile over a 5K distance. If I can do that in October, I would have exceeded my projected target one year ago, which was to run 15 minute miles. I think I'll definitely be under 45 minutes total. But God's Blessings! I'm feel fantastic.
I don't expect people to fall in love with the idea of not eating meat. But if you have digestive problems, a diet rich in plant based foods is your answer. I love it. I challenge you to try it.
I've read about overweight, non meat eaters. And I'm no longer baffled at how they pack on pounds and threaten to lose weight but never do. It's their diet. It's in the SHITTER! They consume mountains of junk food, processed, high fat junk! They're better off eating meat.
So why did I do this? For years people I have struggled with Colitis. Food needs to digest as fast as possible and leave my body. I first discovered that I had an issue with a lot of foods back in 2000 when I first was diagnosed. Then I recalled a time when I didn't consume meat at all. I was doing a trial on Vegetarianism and I remember that I was fit, albeit with very little exercise. I decided that milk was going to leave and do so forever. Although over the years, I've tried to introduce it, to failure. I've found a substitute for that. Almond Milk!
I have to yogurt in my smoothies, no problem. A 1/2 to 1 cup of Almond Milk makes a delicious, nutritious substitute.
I love sausage or bacon with my breakfast occasionally. No problem. Boca makes a delicious variety and links is not spared at all. They taste great. But Veggie Patch and Morningstar Farms tops the list.
I like chicken salads, and meat balls, and meat in soups...no problem. Beans, lentils, vegetables, fruits, whole grains...have been a part of my diet for years. I'm thrilled to have made them the cornerstone of my diet now. I've even been more motivated to eradicating boxed rices in the many varieties, opting for whole grain (from scratch) replacements.
It's my goal to make sure now, that every single thing that I put into my mouth has a purpose behind it. I love some processed foods. Breakfast Bars and Oatmeal cookies, even Skittles! But if I truly only had nuts, raisins, and popcorn, I'd feel very blessed.
How's the budget? For the most part, eating at home has initially been explosive to the budget. And that's mainly because I've been in a 'try and buy' phase of gathering as much 'on sale-coupon' products I can find so that I'm presented with a plethora of options. I've been lucky ( I guess ) and have loved everything that I've ran across. I've discovered new and became re-acquainted with some old. Brands I've run across: Gardein, Boca, Morningstar Farms, Tofurky, LightLife, and Yves. But the funny thing is that I've seen this stuff, and passed it by numerous times, not realizing how tasty some of this stuff is.
I'm a cook. So I'm engaging in a lot of new soups, tofu recipes, even sorbets to replace ice cream.
How's my energy level? off the charts! My speed and endurance is way up! I'm running longer and at faster speeds. So I'm naturally taking advantage of it. My goal is to run a 10 minute mile over a 5K distance. If I can do that in October, I would have exceeded my projected target one year ago, which was to run 15 minute miles. I think I'll definitely be under 45 minutes total. But God's Blessings! I'm feel fantastic.
I don't expect people to fall in love with the idea of not eating meat. But if you have digestive problems, a diet rich in plant based foods is your answer. I love it. I challenge you to try it.
Thursday, July 14, 2011
sorry...but, the girl has been busy
I know it's been over a month to my one year anniversary, commencing my return to fitness. I'm not where I need to be, but I'd say I'm where I should be linearly. Actually, I think I may be ahead of the game since I've become a vegetarian/pescatarian. Remember before:
Yeah. I was so swollen I intentionally cut off some of the arm. Look at my forearms and hand. Puffy? Who is that woman. Cute dress. So here I am some time into the program:
Yeah. I was so swollen I intentionally cut off some of the arm. Look at my forearms and hand. Puffy? Who is that woman. Cute dress. So here I am some time into the program:
Ok, something was happening. Change was definitely taking place. Still a little puffy around the edges. Work in progress, right? Now I wouldn't call this next shot a score...but after a year, yes a whole year, I actually feel like I've accomplished the half way mark at least. A couple of months ago, I still felt out of control. But now, I'm getting to a place where I can actually see it, love it, all day!
Yes, the boobies are still large, by comparison. I hope you see at least what I see. This wasn't intentionally cut off. I was actually grasping the camera with the right hand and trying to snap. It took a year and I need another year to actually feel as if I've lost what I've put on in 2 years.
Saturday, July 2, 2011
juicing, no drugs~
So I've been thinking about it for months now to go vegetarian, for a month maybe and see how I like it. I'm aware that it's very expensive. But I'm going to do my home work. I don't want to get tired of eating beans. I have a thing for bacon. And every once and in awhile I want a greasy cheeseburger. So to think of this in the long term...not likely. But hey, I thought I'd give it a try to see what the benefits are and test my wills.
I began on June 29 in the evening with my last 'junk' processed food item. It was some caramel brittle from Mackinac Island. Buttery goodness! On the morning of June 30, it was officially kick started with a laxative herbal tea. I just was too sleepy to lax out the night before. LOL. Too relaxed to lax? LMAO. I'm commencing the ease in method for the Master Cleanse. But I just may stay on the shake, juice, lemonade for the duration of the 30. This is a trial. One week at a time. I intend to journal because the last time I did this it was well before Blogging was invented.
Here we go:
6/30 Day 1 Raw/Smooth
Well, it's been over 3 years since I've done a juice fast. I admit, I was a little apprehensive about it. But I bought the essentials to get me started and brought my juicer along on my 4 day stay with Mom.
I should have taken the herbal dieters tea on the eve, but I didn't so...it doesn't matter to me, but I'm aware that this is going to delay my elimination for another day.
I experienced some rumblings, but no headaches. I'm remaining hopeful. I haven't used the salt water bath yet, but I'm intending on doing it once I'm fully engaging in the Master Cleanse. If that happens. LOL.
I've been drinking a lot of water, which isn't unusual. I've been drinking every two hours a 'meal' of either lemonade tea with herbal lax., fruit and yogurt protein smoothie with just 1/2 powder to rec. dose, with yogurt, or a fresh juice.
I didn't get the urge to chew, and nothing really fancies me. I definitely believe that it was the right choice to go Raw now. I can't say that this is the way of life, but I'm definitely enjoying it for now. I will always make sure that the last drink is the lemonade~
The devil was busy of course. I was asleep and didn't have to have the 12 midnight portion, and I was certain that being awakened at 12:30 to prepare a snack for Mom would throw me off balance. It didn't. I was fast asleep!
So far I've come up with a tentative nutrition schedule of three lemonades, three shakes, and three fresh juices, overlapping. I hope to conclude with lemonade or do some shifting around that it happens that way. I like the hot lemonade in the morning so that is almost non-negotiable for flexibility.
So far so good.
7/1 Day 2 Raw/Smooth
Up at 5:40, lemonade tea to start 6. Interesting elimination. I felt like golf balls were trying to come out. This must be the seedy plaque, I forgot about that. I can only imagine the elimination when I do 100 % M.C.
One day at a time. But I'm aiming for 15 days with the last three as an ease out.
Conclusion. Superb. The is the best ease in ever!
7/2 Day 3 Raw/Smooth
So it's day three. I can't say there has been anything eventful. I nap out boredom. LOL. I'm getting plenty of sleep.
Today I workout at Bally's which is the start of my workout schedule. I'm going to play it by ear. I'm aiming for an hour, but we'll see how it goes.
I busted my Mom's blender, which was old. I'm sure this is the most work it has ever endured in the years it's been shelved. I substituted with her mini chopper. It worked like a charm. And I didn't have to break my schedule.
Increase water today. I think I fell off because I ran low on bottles and tried to stretch it. Yes it's time to really take the next step.
So the workout fell short. And that's no surprise. My body is using up it's energy to cleanse me. It wasn't bad, but I could tell the gas was in short supply. My heart rate was likely through the roof and it didn't help that Bally's Fairlane doesn't understand the concept of CA in the cardio section. I'm sure it's because the ladies up front are freezing. The studio was like a freezer. OOPS!
I decided to ease in whole vegetables and perhaps it will be a salad. I'll play it by ear. My goal is not to lose muscle mass. So I have to consume more proteins in the form of shake/smoothies, sunflower seeds, etc.
7/3 Day 4 Raw/Smooth
Rolled over at 6:44 a.m. and drank water before concluding my lemonade/dieters tea. I didn't have the urge to go despite it. But I plan to take two tea bags in tea tonight. We'll see.
Workout was fabulous. Planet Fitness likes air! Yay! It was an upper body day. I have to admit that I have an adrenaline rush that fades. So I'm finding that HIIT is working it's magic. I did have an epiphany regarding my protein consumption and decided to eat a few nuts following workout. My body is craving protein. So I have to give it what it needs.
I had a half grilled corn on the cob. Yummy. The juices were fabu, especially the spinach/pineapple/orange. I had two smoothies, subbing one for the corn on the cob and nuts today. I had three drinks of the MC lemonade: breakfast, workout, and in the evening.
Vegetarian/Vegan is in the works. I think I'm ready to make the movement. Tomorrow I'm picking up some Almond Milk from the market and use that to make my potato soup, add to smoothies etc. I'm just not going to do dairy from the animals anymore. I guess Soy could work too. I only had one juice. It's getting tough to get the same number of drinks in on workout days. I had homemade raspberry tea (iced) at the park with my corn. So yes, it's time for vegan. I need to poop naturally. I'm not feeling laxatives. Although I personally suggest them during cleansing, I don't suggest you become dependent on them. And right now, I have no desire to do Sea Salt. I will use it for cooking. LOL.
Tomorrow is the 4th of July. My plate will have: greens, baked beans, corn, salad. About two tablespoons of each. No meat. I haven't forgot it's veggie for the month. I can do it. Liquid alone was a beautiful transition. Now I can get some bulk to my stools. Here I go! Meat smells yummy, but I'm on a mission. Watch me do it!
P.S. Sorry for cutting off the journal. I was supposed to be doing this challenge for 30 days, and revert back to eating meat. I saw immediate results which were too fabulous to even consider going back to eating meat. So, it didn't take the 21 days I thought would form the habit. I'm enjoying being a pescatarian.
I will share some recipes! Hope you'll join me!
I began on June 29 in the evening with my last 'junk' processed food item. It was some caramel brittle from Mackinac Island. Buttery goodness! On the morning of June 30, it was officially kick started with a laxative herbal tea. I just was too sleepy to lax out the night before. LOL. Too relaxed to lax? LMAO. I'm commencing the ease in method for the Master Cleanse. But I just may stay on the shake, juice, lemonade for the duration of the 30. This is a trial. One week at a time. I intend to journal because the last time I did this it was well before Blogging was invented.
Here we go:
6/30 Day 1 Raw/Smooth
Well, it's been over 3 years since I've done a juice fast. I admit, I was a little apprehensive about it. But I bought the essentials to get me started and brought my juicer along on my 4 day stay with Mom.
I should have taken the herbal dieters tea on the eve, but I didn't so...it doesn't matter to me, but I'm aware that this is going to delay my elimination for another day.
I experienced some rumblings, but no headaches. I'm remaining hopeful. I haven't used the salt water bath yet, but I'm intending on doing it once I'm fully engaging in the Master Cleanse. If that happens. LOL.
I've been drinking a lot of water, which isn't unusual. I've been drinking every two hours a 'meal' of either lemonade tea with herbal lax., fruit and yogurt protein smoothie with just 1/2 powder to rec. dose, with yogurt, or a fresh juice.
I didn't get the urge to chew, and nothing really fancies me. I definitely believe that it was the right choice to go Raw now. I can't say that this is the way of life, but I'm definitely enjoying it for now. I will always make sure that the last drink is the lemonade~
The devil was busy of course. I was asleep and didn't have to have the 12 midnight portion, and I was certain that being awakened at 12:30 to prepare a snack for Mom would throw me off balance. It didn't. I was fast asleep!
So far I've come up with a tentative nutrition schedule of three lemonades, three shakes, and three fresh juices, overlapping. I hope to conclude with lemonade or do some shifting around that it happens that way. I like the hot lemonade in the morning so that is almost non-negotiable for flexibility.
So far so good.
7/1 Day 2 Raw/Smooth
Up at 5:40, lemonade tea to start 6. Interesting elimination. I felt like golf balls were trying to come out. This must be the seedy plaque, I forgot about that. I can only imagine the elimination when I do 100 % M.C.
One day at a time. But I'm aiming for 15 days with the last three as an ease out.
Conclusion. Superb. The is the best ease in ever!
7/2 Day 3 Raw/Smooth
So it's day three. I can't say there has been anything eventful. I nap out boredom. LOL. I'm getting plenty of sleep.
Today I workout at Bally's which is the start of my workout schedule. I'm going to play it by ear. I'm aiming for an hour, but we'll see how it goes.
I busted my Mom's blender, which was old. I'm sure this is the most work it has ever endured in the years it's been shelved. I substituted with her mini chopper. It worked like a charm. And I didn't have to break my schedule.
Increase water today. I think I fell off because I ran low on bottles and tried to stretch it. Yes it's time to really take the next step.
So the workout fell short. And that's no surprise. My body is using up it's energy to cleanse me. It wasn't bad, but I could tell the gas was in short supply. My heart rate was likely through the roof and it didn't help that Bally's Fairlane doesn't understand the concept of CA in the cardio section. I'm sure it's because the ladies up front are freezing. The studio was like a freezer. OOPS!
I decided to ease in whole vegetables and perhaps it will be a salad. I'll play it by ear. My goal is not to lose muscle mass. So I have to consume more proteins in the form of shake/smoothies, sunflower seeds, etc.
7/3 Day 4 Raw/Smooth
Rolled over at 6:44 a.m. and drank water before concluding my lemonade/dieters tea. I didn't have the urge to go despite it. But I plan to take two tea bags in tea tonight. We'll see.
Workout was fabulous. Planet Fitness likes air! Yay! It was an upper body day. I have to admit that I have an adrenaline rush that fades. So I'm finding that HIIT is working it's magic. I did have an epiphany regarding my protein consumption and decided to eat a few nuts following workout. My body is craving protein. So I have to give it what it needs.
I had a half grilled corn on the cob. Yummy. The juices were fabu, especially the spinach/pineapple/orange. I had two smoothies, subbing one for the corn on the cob and nuts today. I had three drinks of the MC lemonade: breakfast, workout, and in the evening.
Vegetarian/Vegan is in the works. I think I'm ready to make the movement. Tomorrow I'm picking up some Almond Milk from the market and use that to make my potato soup, add to smoothies etc. I'm just not going to do dairy from the animals anymore. I guess Soy could work too. I only had one juice. It's getting tough to get the same number of drinks in on workout days. I had homemade raspberry tea (iced) at the park with my corn. So yes, it's time for vegan. I need to poop naturally. I'm not feeling laxatives. Although I personally suggest them during cleansing, I don't suggest you become dependent on them. And right now, I have no desire to do Sea Salt. I will use it for cooking. LOL.
Tomorrow is the 4th of July. My plate will have: greens, baked beans, corn, salad. About two tablespoons of each. No meat. I haven't forgot it's veggie for the month. I can do it. Liquid alone was a beautiful transition. Now I can get some bulk to my stools. Here I go! Meat smells yummy, but I'm on a mission. Watch me do it!
P.S. Sorry for cutting off the journal. I was supposed to be doing this challenge for 30 days, and revert back to eating meat. I saw immediate results which were too fabulous to even consider going back to eating meat. So, it didn't take the 21 days I thought would form the habit. I'm enjoying being a pescatarian.
I will share some recipes! Hope you'll join me!
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