Monday, November 24, 2008

A Day In My Life

I get a lot of questions from people wondering what I eat and what I do for exercise or how do I get it all done. So I thought it might be fun to share what my day looks like as well as the foods I eat and workouts I do on a regular basis.

Day starts: 05:15 a.m.
Son off to school 06:30 a.m.
Work 08:00 a.m. - 12:00 p.m.
Workout at lunch 12:00 p.m. - 01:00 p.m.
Work 01:00 p.m. - 05:00 p.m.
Pickup son from practice 05:00 p.m.
WW meeting 05:45 p.m. - 08:00 p.m.
Home for dinner 08:00 p.m. - 09:00 p.m.
Prep for next day 09:00 p.m. - 10:00 p.m.

This is a typical day for me. I have two WW meetings, one on Monday and the other on Thursday. Those days are very busy for me. My son dives so I have to get him from diving practice daily after work. He will also frequently accompany me to WW meetings or the gym if necessary. On Saturday mornings I have a WW meeting at 8am and a boot camp class that I teach at 10am so half my Saturday is used up as well. Sunday’s are used for laundry, grocery shopping, bill paying and food prepping for the next week.

I also have horses and dogs at home that need to be fed, pampered and played with. I have a husband as well, so I can’t waste much time and any amount of free time I have needs to be used wisely.

I tend to use one menu for my food for the week and then change it weekly. This is just easier for me as far as food preparation goes so I always know what to expect.

Here is the menu I’m following this week.

B – 1 lg. egg, 3 egg whites, 1 c spinach, ¼ c salsa, 1 t canola oil (scrambled) ½ c oatmeal
S – 1 sm. apple, 2 TB peanut butter
P/W – 1 scoop protein powder mixed with water, ½ sweet potato
L – ½ bag mixed greens, 1 pouch of seasoned tuna, and ½ c oatmeal mixed with ¼ c pumpkin
S – 1 scoop protein powder mixed with water, ½ oz almonds
D – 4 oz ground turkey, ½ c marinara sauce, ½ bag cauliflower
S – Scoop of casein protein powder mixed with sugar free Jell-O pudding.

This is about 1700 calories, 55 grams fat, 153 grams carbs and 163 grams protein

Currently, I’m completing two full body workouts and a lower and upper body split during the week. I do cardio the other days and swim one night of the week. Here is an example of the workout I completed today. I did three sets. Tonight I’ll do 30 minutes on my NordicTrack ski machine at home.

Superset One: Frog Thrusts
3 passes walking lunges 3 passeswith 20# DB
3x10 OH Presses 10 reps 25# DB
3x10 Lateral Raises 10 reps 15# DB

Superset Two: Step Up Jumps Single Leg Alt (split 15 sec one leg, switch) (use a step bench) completed3x10 Weighted Step Ups 10 reps 20# DB
3x10 Dumbbell Strt Leg Deadlifts 10 reps 115# BB
3x10 Bentover Rows 10 reps 65# BB

Superset Three: Straddle Jumps on Step Bench
3 passes Bearcrawls 3 passes
3x10 Chest Presses 10 reps 70# BB
3x30 sec Planks 3 sets of 30 seconds each alternating leg raises

Superset Four: Mountain Climbers
3x10 Pop Squats 10
3x10 Biceps Curl 10 reps 20# DB
3x10 OH Extensions 10 reps 25# DB

So there you have it, if you ever wondered what I do for a workout or what I eat, this is it. If you have questions please feel free to post them up, I’ll be happy to answer.

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