Hello, hello, and welcome to another exciting edition of What I Ate Wednesday.
Today, in addition to my eats for a day, I thought I'd include my workout routine!
A few of you have emailed asking about what exactly I do for exercise, so I thought this would be a good place to include it.
Let me preface, as always, by saying that some dietary amounts here are estimated. We are all different, metabolically, physiologically, etcetera. This is one of the most accurate overviews I have ever posted, however, and I've included guess-timates for calorie counts as well, for a change. Calorie counts are courtesy of verywell.com site.
3 eggs = 189 calories
1 cinnamon raisin Ezekiel muffin = 160 calories (as stated on the package)
~2 tablespoons of butter = 204 calories
TOTAL = 553 calories
While the butter is a rough estimate, the other counts are spot on. I fried the eggs in a bit of butter and spread some on my muffin as well. If you've not tried these English muffins by Food for Life, you're missing out! They are made from sprouted grains and contain no sweetener.
~4 cups veggies (including lettuce, carrot, cabbage, cucumber, spinach, bell pepper, and scallions) = 89 calories
1/2 chicken breast (I'd guess about 4 ounces) = 171 calories
~3 tablespoons raw pumpkin seeds = 140 calories
1/3 batch of my Cilantro Dressing = 143 calories
TOTAL = 543 calories
3 Sweet Potato Brownies = 465 calories (according to my nutrition facts)
peanut butter topping:
1 tablespoon peanut butter = 94 calories
2 tablespoons Homemade Coconut Milk = ~18 calories
vanilla, cinnamon, stevia = negligible
TOTAL = 577 calories
2 servings Mexican Quinoa Casserole = 448 calories
TOTAL = 448 calories
After Dinner Snack
1 Bosc pear = 80
TOTAL = 80 calories
***GRAND TOTAL FOR THE DAY: 2201 calories***
In the gym, I have a few tricks I employ to keep myself in shape.
Probably the number one thing is to have a high, fast tempo. That basically means, minimal rest times. For example, after I complete a set of an exercise involving weights, I'll jump into one that is more cardio-based, and back and forth until I've completed 3-4 sets of each exercise.
Here is a detailed example of what I did this week, start to finish. This all takes me about an hour.
1. 1 mile run
I pace myself, completing this in about 10 minutes, no incline.
2. Smith Machine Squats, 4 sets of 12 reps, 10-pound plates each side
I love squats. They are great for building and lifting the booty! I'm not super strong and don't necessarily want to gain mass, so I stick to 10-25 pound plates. With the weight of the bar (45 pounds), I'm squatting anywhere from 55-70 pounds total.
3. Spider Abs, 3 sets of 12 reps (each side)
Here's where my tricks come into play: In between each set of squats, I do a set of something with no weight that's a bit more cardio-focused. This day, it happened to be spider abs. I alternated squats, spider abs, squats, spider abs, squats, spider abs.
4. Ins and Outs (In: 3 sets of 10 reps (60 pounds); Out: 3 sets of 12 reps (90 pounds))
These are great for inner and outer thighs (goodbye saddlebags!).
4. Hamstring Ball Curls (3 sets of 10 reps)
I love these for my hammys. They appear easy, but don't be fooled! Be sure you do them correctly or they won't help as much, which goes for all exercises. Quality over quantity peeps!
5. Sit-Ups (3 sets of 15 reps)
I vary what I do for abs. I'm not after a six-pack by any means, I just like things to be held in as tight as they can be after three kids!
This day, I did full sit-ups as found here.
6. 1/2 Mile Non-Electric Elliptical
I like to begin and finish each workout with cardio, which varies between running, stair-stepping, and using this non-electric elliptical machine, which I used this day.
Let me know if these kinds of post are something you'd like more of? Being a person of both food and numbers, it was interesting to calculate this information!