Move To Lose Spring Challenge - Saturday & Sunday

Hey BOTT's,

Yea, it's the weekend....if you have not had a day of rest be sure to do so this weekend.  If you took a day of rest during the wee then it's time to get back to it 

Today and tomorrow is going to be straight cardio for me, no weights.  I will be doing my treadmill today with an incline of 8 and tomorrow will be doing cardio with bag work...

So BOTT's did You Move To Lose Today?  Come on in and be accountable, feel good and inspire

Enjoy the weekend 

Take care,
Kathy 

Went to the gym this am and walked the treadmill and I am baby stepping my way on the elliptical....I thought that it would be easier than the treadmill....for me personally I find it more difficult.  But I am working my time up for it.

Hello,

I so agree with you...I have always used the treadmill and tried the elliptical for the first time last week.  That puppy whipped my butt 

Great job and taking baby steps will make it easier to do this long term

Take care,
Kathy 

Hey BOTTs,

I had a decent day yesterday, only downfall was my high caloric intake!

Water 60 ozs
Protein 106 Grams (HUGE accomplishment for me!)
Workout 1 hour of Zumba class

I was starving a few hours after Zumba and unfortunately resorted to Easter candy as my snack!  Two chocolate eggs and a handful of jelly beans later I was very sad to have indulged.....  oh well, no one is perfect, especially me!!!!!

Plan to hit the gym today for an hour, don't know exactly what I am going to do yet but it will include cardio and a little weight lifting =)

Have a good Saturday!!!!

Robin

Hi Robin,

You may already do this but make sure you take in a protein drink within an hour of your workout.  Preferably within 30 mins if possible. 

Don't worry about the candy, it happens...you didn't let that lead you to eat bad all day long. 

Good job 

Take care,
Kathy

Kathy,

I have never heard of taking a protein drink after exercise (no surprise there). Don't those drinks have a lots of calories? Could you please explain this, any other tips, I would be very grateful.
I am exercising 6 days a week, what do you think how much protein should I have? I am at 70grams per day (more or less).

I usually have cottage cheese before gym.

Today 60min Zumba and 20 min aerobics.
Sunday 60 minutes Zumba.

Have a great weekend!

Hi Mira,

Of course adjust this advice for your band needs but it's a good idea to eat complex carbs before a workout and protein after....

Before a workout:

Complex carbohydratesare an essential component of a successful workout . Because your body eventually converts all foods into glucose—some at faster rates than others—straight glucose is your body’s preferred energy source. As the most readily converted source of energy, carbohydrates should comprise the greatest proportion of your pre-workout meals or snacks.

As a result of this fast conversion time, a small meal composed of mostly carbohydrates can exit the stomach in about one to two hours. Compare this rate to a meal that contains high amounts of protein and fat—which can take as much as several more hours to digest. This extra time can result in delayed emptying of the stomach…and potentially uncomfortable gastrointestinal side effects during your workout.

After a workout:

Every responsible source in body-building and athletics recommends that you eat after training, and preferably within 45 minutes (or even an hour) after a workout. This period, known as the golden hour, is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. For weight management you probably have to go high in protein and lower in carbohydrates. You don't need to eat a big meal, but you should eat something after exercising. Lots of people feel good after having a small, high-protein shake, just beware of the extremely high sugar and carbohydrate content of juice-based smoothies. Experiment with the amount of food or drink and proportions of carbohydrates, protein and fat to find out what works best for you.

I drink a scoop of chocolate whey protein mixed with water right after my workout.  I drink this on the way home.  When I work out at the Y, it's only 5 mins away from my  home so I drink a great protien shake that is perfect combo of carbs and proteinl

1 cup of fresh blueberries or 1/2 cup of frozen blueberries
8 oz of LS orange juice
1 sm banana
1 scoop of vanilla whey protein
ice if using fresh blueberries
Blend in blender

This is the most yummy protein drink and you can us any fruit combo like strawberries and banana

Take care,
Kathy

 

Thank you so much!
This is great info and I can do that.

Saturday was a busy family day, the SO is sick, very flu like symptoms and the two boys had activities and Science Fair.  So, I didn't make it to the gym before it closed, but I am shooting for 5 out of 7 days, so I am still on track for the week!

Sat. stats:
Water 60 ozs
Protein 79 grams
Workout None

My calories were high again, I need to work on eating less.  Not sure how it started up again, but I seem to "graze" throughout the day.  This can't be good for long term success so I need to find ways to get a handle on it now!!!!  Any one have good suggestions for Emotional Eating books or resources?

Have a good sunday, MTL, Robin