A Day in the Life- Mandy

This is the first of a number of installments of “A Day In The Life Of…” that will describe my workout/s and my daily food intake. 

For those of you who don’t know me, my name is Mandy and I am one of the trainers for Optimum Results.  I am 45 years old, 5’7” and currently weight 135 pounds.  I have been in the fitness field for 25 years.  My fitness pursuit was spawned by a 48 pound weight loss that involved a low calorie/fat diet (of my own creation) and daily exercise.  I have successfully kept my weight in the “normal” range for 26 years and thus am very careful about what I eat and my workouts as I have no plans on going through the “diet” phase EVER AGAIN!!!

I have 3 children (2 at home) and a husband who travels a lot so my workouts are less predictable then I would like, but that’s life.  A typical week involves 3- 50 minute cardio sessions – either running (8-9 minute mile pace) or indoor cycling class.  I try to keep cardio intensity between 75 and 90% of my target heart rate.  In addition, I do 2 days of strength training, on my own  and teach 2 group “body works” classes at area gyms

A typical strength training session lasts no more than 60 minutes and I keep my rests to 30-60 seconds between sets.  This keeps my heart rate/metabolism at a higher rate so as to burn more calories overall.  I also utilize supersets for the majority of my workouts as this too decreases the overall time I spend resting and is a tougher workout metabolically.  I am not as interested in hypertrophy (building “big” muscles) as I am with increasing my overall strength and stability, while keeping my weight down.

DAY 1
*Bench press  w/Olympic bar + 20lbs/ 12-15 reps                   
*Dead rows  with Olympic bar/12-15 reps
*Step ups holding 2-10lb plates/10-12 per leg

Do all with minimal break between, then rest one minute and repeat for a total of 3 sets.  Move to next grouping.

*Dumbbell pullover w/1-35lb/12-15 reps
*Chest flyes w/15’s/12-15 reps
*Oblique Lunges holding a 25lb plate/10 per leg

*Reverse Lat Pulldowns w/70lbs/12-15 reps
*Straight Arms pulldowns w/25lb/12-15 reps
*Dumbbell squats w/30’s/12-15 reps

*Leg Press Machine 180lbs/12-15reps
*Adductor(inner thigh)  Machine 130lbs/20 reps
*Abductor(outer thigh) Machine 115lbs/20 reps

*Crunches on disc (lower) 25  reps
*Crunches on disc (upper) 25 reps
*Oblique crunches on disc/25-30 per side

The following day would be a cardio day.  Currently I am doing a 4 month “periodization” (change up from my previous cardio) utilizing running on the treadmill as my primary means of cardio versus the indoor cycling.  Once I do the Broad Street Run in May, I will go back to indoor cycling and give my feet a rest (assuming they hang in there until then).  I have been utilizing interval work on the treadmill.  I began with 1 minute intervals – my base was 6.0 (10 min mile pace), I would increase to 6.5 for 1 minute then back to 6.0 for 1 minute. 

Over the past month I have increased my interval to 3 minutes at 6.5 with a 1 minute incline to 3.0 followed by backing down to 6.0 with a .5 incline.  I continue the 3:1 interval for 4 miles.

FOOD INTAKE

I am very much a creature of habit so I eat almost the same thing on most days.  I eat almost no fried or greasy food.  I do not eat French fries, onion rings, cheese sauces or anything involving creamy/oily   sauces.  My primary protein is chicken.  I do not eat any red meat or fish (I’d love to like fish – can’t stand the smell!!).

Breakfast :
 *1 cup of Kashi(sticks and twigs) w/1pack of Low Sugar Maple Brown Sugar oatmeal poured in.  I mix it with water.  I don’t add milk.
*16 oz of coffee with Coffee Mate and 1 Sweet n Low (yup,  I eat that stuff)

Lunch:
*1 whole wheat pita with 3 slices of low salt turkey breast (dry bread – no mayo/oil)
*1 Yoplait low fat yogurt
*orange or banana
*Fruit O2 (flavored water)

Snack:
*1 Zone bar (sometimes 2)
*herbal tea

Dinner:
*Large plate of romaine and spinach greens with tomatoes, green and red peppers, garbanzo beans (1/2 cup) and a broiled chicken breast , cut up on top.  I will usually have 1-2 hardboiled eggs cut up as well.
* 8oz of white wine

*1 cup ice cream about 9pm

I would be happy to talk to anyone who has any questions about my workout schedule or food intake.  I will say that I am able to eat far more calories then most 45 year old women.  I would talk to your trainer or nutritionist before trying to duplicate this.  I am VERY active during my day and as such can afford to take in more “energy” then most.

Virtual Training

This is a new service that has started to gain in popularity in the training world.  Virtual training starts with a packet that includes a CD with a list of roughly 70 exercises and stretches.  Each exercise will have a picture, a brief demo on form, and a list of the average weight you should be using.  Then, each week, month, or with whatever regularity you choose, you will be e-mailed a program for the week.  It will be complete with charts so you can record your progress (for yourself or for me) as well as a 7 day plan for you to follow.  The plan will include cardio, rest, and strength training tailored to your lifestyle.  Each strength trainings plan will list exercises, order, periods of rest, etc…  It is all made to be very simple to follow, and to be tailored to your goals and schedule.  This program can be incorporated if you work out at home, at a gym, outside, etc…
This is a more economical version of having a trainer at your side, and I have had success with it with clients that have moved away and are not near a quality gym.  For those clients with the appropriate equipment available, Optimum Results also offers video training via the computer!

Triathlon Training

Click on the picture to sign up for the NJ Triathlon:

 

Click on the picture for sprint triathlon training plans:

 

 

Healthier options are available at Starbucks!

Starbucks has started to respond to a growing segment of society that would like to see healthy options on more menus.  As a result, they now offer some great options that are much better for you than the apple fritter (500 calories) or an oatmeal raisin cookie (480 calories)!
Banana Chocolate Vivanno-  At 250 calories and 21 grams of protein with just under 2 grams of fat, this is a great frozen beverage to choose over most frappuccinos.  The strawberry crème frapuccinno runs about 600 calories and 14 grams of fat for a grande! Read more

Kidney Bean and Corn Salsa Salad

Courtesy of: www.greenlitebites.com

 

 • 1 can (15 oz) can red kidney beans drained and rinsed
• 1 small can (8 oz) sweet yellow corn drained and rinsed
• 2 -3 slices of red onion diced small.
• 1 tbsp honey
• 1 tbsp lime juice
• 1 tbsp dried cilantro
• 1 tsp chili powder
• ½ tsp ground cumin
• 1 tsp Tabasco sauce (or to taste)

Mix all ingredients and let it sit for about 20 minutes.

That’s it! The longer it sits the more the flavors merge.  Serve on a whole wheat pita, over salad greans or straight up!
Makes 4 servings about 3/4 cup each, 230 calories, 2g fat, 0 sat fat, 48g carbs, 7g fiber, 6g sugar, 8g protein.

• 
  

• Tip of the Month

  June 2010

  Abdominal Workouts: Frequency, Intensity, and Duration

  Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
  First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

  click here for more »

  click here to read past tips

• Recipe of the Month

  June 2010

  Ham and Cheese Breakfast Casserole

  This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

  4 large eggs
  4 large egg whites
  1 cup nonfat milk
  2 tablespoon Dijon mustard
  1 teaspoon minced fresh rosemary
  1/4 teaspoon freshly ground pepper
  5 cups chopped spinach, wilted (see Tip)
  4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
  1 cup diced ham steak, (5 ounces)
  1/2 cup chopped jarred roasted red peppers
  3/4 cup shredded Gruyère, or Swiss cheese
  click here for more »