Protein challenge

So I don't have any idea how Sunday got here already.... We were down from Internet for 3 days here at the house -pure torture!

For those who don't come to our weekly workouts I issued a protein challenge. Eat the number go grams of protein per pound of body weight that you want to weigh per day (I want to weigh 140lbs I would eat 140 grams of protein). There are has been a lot of research showing optimal weightless and maitaining muscle you need to consume protein. A great podcast I listen to explains it perfectly. Also look at physique computers diets, they are mainly made of protein. I know we don't all want to be totally ripped but I know we want tight and toned with no flabby parts.

So for the next 30 days try to eat your weight in protein. Now this doesn't mean you just add it on too if what you current eat you have to account for it in you daily calorie budget. You will notice you feel fuller and and not deprived when you sit down to eat. So let's bring on the neat and protein shakes ;)

Please post what you're eating and your daily totals!!!

Blah blah Mondays

Is that how you feel today? My ass is dragging today! We slept in because we got home a little late and whatever this wind blew in has the whole fam blowing their noses and coughing. I am also knee deep in laundry. I have yet to figure out how we go thru so many clothes....there is only 4 in my family but I feel like there might be 10!

Do you feel like this? Most people have a hard time with Monday's. You typically eat worse and exercise less on the weekend so your Monday workout looks a little sloppy. We know we need to do something to get us back on track and start our week off on the right foot. Some things you can do to help make Monday's not so rough is to workout either saturday or Sunday and not take two days in a row off. Your body does need rest so make sure you a day of recovery. If we workout too much then our body never has a chance to repair itself. It's hard to sustain that kind of regimen and the likely hood of injury increases. Another tip Plan plan plan your meals and do your grocery shopping then go ahead and chop up your veggies and fruit so they are ready for the week.

How do you find the motivation for a Monday?

Here is a link from Melanie Deml for her fellow runners :)
Top ten reasons to run

Mean green smoothie

Ok my aunt Becky inspired me to make a smoothie with spinach. I know sounds gross but oh so good! I even converted my doubting hubby,sister and bro-in-law!!! It's so simple

Your favorite frozen fruit mix (I used dole strawberry, mango, peach and pineapple blend)
1 cup of spinach
Juice (I used apple because that's what I had) use what you to thin it out
Blend ;)

It turns it a mean green color and looks a little ify but sooooo yummy! You can't taste the spinach at all. This is a crest way to get some extra veggie and fruit for the day with hardly any calories.

Today was a much needed day of rest because we killed the workout yesterday. We ran a circuit workout with my 6 girls that in burpees, pushups on the bosu, jump ups, jump tucks, rows and decline sit ups with medicine ball. Want the full workout shot me a reply and I'll get it to you! Keep pushing and never give up!

Amanda

Woohoo it's Friday

Today was gorgeous who knew we would have 80 weather in January! We took it outdoors yesterday and today. Shannon and I pushed the kiddos in the stroller and thanks to her interval timer had a flawless run/walk for 45 mins. We ran 2 mins walked 1 min. Then let the boys play at the park then walked home after all that 682 calories :). Yesterday we did strength training while the boys played on the playground at the y. It was greatness and goes to show you that you can do anything with some creativity!!! Tomorrow we are headed to the stadium for a killer workout. Remember it's your weekend don't screw up all your hard work!

No excuses!!!
Amanda

All you want to know about food

11000 meters

Woohoo I just rowed 11000 meters while watching biggest loser! Talk about motivation I was going to stop but kept thinking I needed to make it to the weigh in (bring Ben Thomas)! It felt so good to get in a workout without interruption.

I have a challenge for everyone tomorrow...I want you to do 10 healthy things. This is where you make 10 healthy choices
Examples
Park at the end of the parking lot
Take the stairs
Bring your lunch
30/30 rule 30 grams of protein 30 mins after getting up
Take a walk break at work
Do intervals instead of just walking

Let me know you're healthy choices you make tomorrow or heck start right now and post tonight what you did!

To quote my favorite cartoon (Kung fu panda) tomorrow is a mystery yesterday is history and today is a gift ...that's why they call it the present

How is it Tuesday?

So this week didn't start as I planned! Sick baby girl and a wild man 3yr old made workouts hard this week!!! Last night I had to do the workout with my girls at boot camp. I try not to do this because they are paying to watch them workout ;) it was all good mrs. Sandi was back and did an excellent job on running! We probably logged a little over 2 miles while stopping to do exercises every 3 mins. This is a great workout to do on the treadmill when you don't have a lot of time.

Treadmill warmup 2 mins
Jog 3 mins
1 min- step ups
1 min squat thrust
Jog 3 mins
15 pushups
15 tricep dips
Then repeat until you do 40 mins then cool down for 3 mins

Today wasn't a very well executed workout. Layla was sick so Shannon had to come to my houses. Of course Layla woke up after only 45 mins and our two boys turned off their listening ears! We did good enough but not great. It's better then nothing but it just means Thursday will be super hard!

Motto- have a plan - be flexible and do your best in everything

Brag time - Shannon and Sharon did 4 miles yesterday

Calories go where?

Guess what it's the weekend which typically presents many road blocks for people. It doesn't have to though! You can tell your calories where to go. Tonight is girls night we have had it planned for two weeks so we also planned how to have fun and meet our goals. We are eating healthy today and did a killer cardio strength workout. You don't scrap the day because you know you will have some drinks :) I pulled some workout ideas from bodyrock.tv and we did an hour of intense cardio and strength. I burned 612 calories when it was all over. So tonight my extra calories are going to repair my muscles instead taking a fast track to my fat stores! Now with that being said it doesnt give you free reign over the bar. You make compromises....split an entree with your friend because you want to have a cocktail or you know you have a weakness for chips so you eat salad for dinner. You can have fun still you just don't go nuts. There is no reason to kill a hard week of work when you still have fun making smarter choices. Think of it as an 90-10 rule make 90% of choices great and then have fun with the remaining 10%!

So where are you telling your calories to go today? What's your weekend workout?

Friday the 13th

Wow Friday the 13th has already caused problems! Josh is out of town so the kids decided not to sleep last night and then I managed to set my alarm for pm instead. I woke up at 8 with that panic feeling I haven't had since college when you thought you over slept for a final :) running late nearly derailed my whole morning because I needed to have a long distance run but now only time for 30 mins. I figured I better practice what I preach and my 30 mins because something is better than nothing! Yea me 3 mils :) Shannon met me at the y and did her 4 so congrats to her! She was red faced but smiling!!!

Brag time- our groups Melanie Deml is February addition of oxygen magazine so check out her story! I think she bought all the copies at Walmart so you may need to go to another store ;)

I know it's weekend but that doesn't mean two days off. Let me know what you did or planning to do!

3.5 miles

Layla is going to be 6 m on the 14th so sad that our babies grow up so fast!!! Having two kiddos definitely makes you get creative on workouts and time. I recruited my good friends to help me accountable just like I do them. Shannon and I did a killer strength workout Tuesday at 4 and today between appointments I squeezed in 3.5 miles doing speed work. Now my speed work is jogging at 5.3 and running at 6.3 so I'm not speedy gonzales ;) It felt good to be on that treadmill bad get my sweat on!

Let me know what you did today - cant wait to hear everyone's workouts

Welcome

Ok I wanted to start this blog for myself and my fellow workout partners. I wanted a place for us to share our struggles and successes. My birthday request was for friends and family to train for the cowtown 10k or 5k. Most of us are not runners but like to have a goal. I love you all and can't wait for all of us to cross that finish line!!!! Look out 30s here I come ;)