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.

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.