runnning intervals

Tough one today!  I do not enjoy running, but as I mentioned it provides great results.  So, today was running day.  As I was giving myself a peptalk before making my way to the treadmill, a co-worker suggested a new interval training run.  Here it is:

Each interval lasts 1minute.
Start at 3mph, then progress to 4mph, then 5mph, 6mph, 7mph, 8mph, then go back to 5mph, and repeat up to 8mph.  Repeat 2 more times and with the last interval go up to 9mph.  Then cool down.  This interval training lasts 20minutes for a total of 2miles. 

Interval training is excellent for burning calories and building a stronger heart.  If this interval is too difficult, you can lower your speeds or shorten your intervals.  Continue pushing yourself past the comofortable point.  That is when you see results!

workouts

Pressure is off!  Competing is on hold.  Back to normal, healthy life.  Pheww...  Due to change of plans, I have also changed my workouts.  I am now placing emphasis on running (not a favorite, but delivers good results), incorporating more high intensity cardio into my workouts, less weight, more reps with an isometric hold, and intervals.  My current goals are to lose 10lbs, develop more upper body muscle, and lean out my legs.  I will run twice a week about 2-3 miles at a time.
Monday was running and leg day-
3 sets of 10-15 reps
leg extension 35lbs (changed leg positions to targert different parts of quads)
leg curl 20lbs
hip abduction 75lbs
hip adduction 75lbs
50 squats
leg press  180lbs
calf raise 180lbs. AMAP

Tues 30 min or med/high intensity elliptical, back, and biceps
Standing lat pulldown 27.5
kneeling close grip lat pulldown 67.5
seated reverse fly 12lbs
basic bicep curl 20lbs.
reverse grip bicep curl 12lbs.
pilates

Wed- 15min cardio, chest, shoulders, and triceps
3 sets of 15
db press 25lbs dbs
narrow grip db press 20lb dbs
overhead press/ upright row 6,4,2  20lbs/15lbs dbs
mountain climbers 30 seconds
pilates push ups 8,6,4,2

shoulder joys!

I am one happy woman today!  My husband went in to see a shoulder specialist today.  We both expected to hear that surgery would be needed.  Good news is that no surgery is needed.  Also wonderful news is that the doctor told him that exercise is what he needs!!!!  Apparently his build is such that his ball and socket in his shoulder is loose.  According to the doctor, he needs to strengthen his trapezius and work on his posture.  Once again proving that exercise is important to a person's well-being. 

clean eating recipes

This first recipe is for clean granola- delicious!  My 3 year old son helps me make it and loves to eat it with yogurt for lunch.  This tastes better than what you buy at the store and healthier!
Quick and Easy Sunflower Seed Granola- from Clean Eating Magazine
Preheat oven to 300.  In a large bowl, combine
 3/4c. sunflower seeds
1 1/2c oatmeal
1/4c ground flaxseeds
1/2 c dried cranberries
1/2c slivered almonds
1/2 c shredded unsweetened coconut
3TB natural peanut butter
1/2tsp sea salt
1/3c raw honey
1/2tsp pure vanilla extract.
Mix until evenly blended.  Press mixture in a baking pan and bake for 40min. Enjoy 1/2c as a superfood snack!


The next recipe is for chicken pasta.  This tastes good, is filling, and makes 4 servings.  I try to make it on Sunday night and put it in 4 containers so that my husband and I each have 2 for the week.
Chicken Pasta Salad- from Oxygen Magazine
12 oz. cooked chicken breast, cut into small cubes
2c. cooked pasta
1c. kidney beans
2oz low-fat cheddar cheese, cut into small cubes
1c diced tomato
1c chopped broccoli crowns
2TB light Italian dressing
I added balsamic vinegar for more flavor.
calories: 370, total fats: 8g, saturated fat: 3g, trans fat: 0g, cholesterol: 82mg, sodium:  400mg, total carbs:  35g, dietary fiber:  5g, total sugar:  4g, protein:  38g

Ps- I am taking a major step and am going to work out with a trainer tomorrow.  I am a little nervous and excited to have my butt kicked!!