Fitness Coach Session

About three weeks ago I received a phone call congratulating me on winning an hour session with a fitness coach and a free shake at my gym. Awesome! I love fun little surprises like this. Being so busy with finals and work at the time, I did not book it till this morning.

These sessions consist of going over health and body goals with the trainer as he assists with a nutrition plan, workout plan and overall schedule to achieve those goals. This is perfect and just what I needed to get back on track at the gym.

Going into this, I was pretty set in my nutritional foundations (I knew they were going to push me on eating lean meats- Hell No), but I lack experience with the gym equipment. I tend to stick with classes for strength training and just run on the treadmill and do some free weights, core yoga moves and push ups to cover everything else.

What I Learned: 

The Trainer: Ken, a handsome young guy with an incredible body, true stud, introduced himself with a huge smile. Very warm and friendly.

Nutrition: We started chatting in his office about past injuries, goals, etc. before moving on to the nutritional aspect of the session. We discussed my pushing into veganism. His first concern was vitamin B12. I have actually been researching supplements. I’ll do a post about B12 in the future. I also eat raw honey which contains B12 as well as nutritional yeast. He then moved on to complete proteins. His ideal diet is Paleo, an excellent way of life that I am going to help my boyfriend shift into upon his return to the states as well as something I’m working on converting my family to. Paleo is quite simple. All grass-fed, free-roam meats, lots of veggies, fruit, nothing processed, no grains. In regards to complete proteins for vegans, quinoa is a complete source of protein, but it is a grain and I intend on avoiding grains. A combination of various vegetables will provide you with a complete range of omega 3-6-9s. This can be done with spirulina and a range of root vegetables.

Workout: My gym has been promoting cross fitness and circuit workouts. This workout encompassed both and did not require the use of a single machine. Totally my style. This is also something I can do outside! Here is what we did:

Dynamic Warm-Up

10 Jumping jacks, Walking high knees, 10 Jumping jacks, Walking high knees

10 Wideouts, Frankensteins, 10 Jumping jacks, Walking high knees

10 Seal jacks, Walking lunges, 10 Seal jacks, Walking lunges

5 Pushups, Walking lunge with twist, 5 Pushups, Walking lunge with twist

5 Burpees, Cariocas, 5 Burpees, Cariocas

Strength (3 sets of 10 reps)

KB Swings

KB Press (left and right)

KB High pull

KB Rows (left and right)

KB Goblet squat

KB Alternating lunges

KB Deadlift

Metabolic Crusher (30 seconds on, 15 seconds off; these should be done super fast, as many reps as possible)

Jumping jacks

Push ups

High knees

Jump rope (no rope)

Burpees

This workout was awesome! It took about 30 minutes and felt incredible! It was a full body workout that is fast, easy and effective. I found the most difficult part to be the Metabolic Crusher. My muscles were beginning to get tired after the strength training. The push ups and burpees during the last phase were very difficult to get through, especially with the pressure to do as many reps as possible.

Definitely give this a try! So much fun and you can do it in your living room.

Food Journal Accountability Final Days 20-21

Day 20 was about preparing for New Year’s Eve. I ate a full breakfast of quinoa, coconut milk, walnuts and hazelnuts. Delicious and filling. By lunch time I was still full, but to eat I made myself a pretty big salad. I had an apple for a snack before dinner and a tasty lentil stew for dinner with tomatoes, potatoes, celery, lentils, vegetable broth, and some other veggies. I also enjoyed half a baked sweet potato with dinner.

New Year’s Eve was spectacular, but that is for another post. I began the morning with lots of water. Had a big bowl of oatmeal with fruit around noon and a salad and bruschetta for dinner. Delicious! Once the party began I snacked on some chips, by 3am I had a piece of pizza and at 6am before passing out I shared a bowl of ramen with a friend of mine. All part of the celebration. These things will be kicked now that it is 2012.

I lost a total of 5lbs over the course of the past 21 days. I feel great! I did not incorporate as much exercise as I initially intended but I revamped my workout this morning with a trainer (a post with details is coming).

I have learned a few things from this experience: blogging daily about my food intake it too much. I hope I didn’t overwhelm anyone during this process. I also learned that I drink a ridiculous amount of coconut milk (not a bad thing) and I need to work on consuming more complete proteins. This can be done a variety of ways. Quinoa is the only plant-based complete protein; however grains can cause inflammation and can prevent the absorption of nutrients. Spirulina is a good source of omega-3, but does not have 6 or 9. I know root vegetables are good sources of these other types. I’ll do some research and post shortly.

Thanks for sticking with me through this!