WIAW #111: IIFYM!

Good day y’all!

Whoa. I think it’s been a couple of weeks since I posted a WIAW post, but here you go. As always, thanks to Jenn at Peas and Crayons for hosting.

This week I get into IIFYM; “If It Fits Your Macros.” I’ll also be sharing some pictures from this weekend’s brunch at Denny’s and the Topsfield fair that I went to with the manfriend, my mom and brother. Enjoy!13493-wiawfallintogoodhabitsbuttonLately I have been eating things I haven’t eaten in months or even years. From countless pizza nights, apple cider doughnuts, fudge, specialty coffee’s, milk chocolate… I can go on.Since my surgery, I guess you could say I “let go” of my bodybuilding diet. Not to say that I was dieting but my diet doesn’t consist of solely chicken, egg whites and broccoli anymore.

Although it still consists of plenty of coffee and Questbars. I’ll have a little extra fat here and there, I’ll eat a doughnut or two. As long as it fits my macros (IIFYM), I am okay. Now is this how I want to eat?

Not entirely. I like keeping things green and clean, but I will splurge on occasion, usually once a week.But my stomach hasn’t been the happiest, so I know I need to get back to my clean ways. I like the concept of fitting “bad for you foods” into your macros.

But truthfully, I find that to be useful on cheat days; to be able to meet your macros nutrients while eating that pizza or fudge. The majority of people (from my experience) who follow this, lack in the micronutrient aspect.For example, a 70 calorie piece of fudge isn’t going to give you the same nutrients as a 70 calories of an apple. Both have carbs from sugar but the apple is going to give you nutrients and also has some fiber.

If you are following IIFYM and take a vitamin supplement, then that does help get any micronutrients you may be missing.Personally, I like to get my nutrients from the foods I eat. Everyone has their preference. This week I am getting back to a little bit more of my “egg whites and chicken” meal prep.

Although it was fun to try IIFYM on a daily bases, I think using it for dine outs or trips really helps at least for myself. I like to follow an 80/20 rule, where the 20% “bad” comes in the form of chocolate or Starbucks lattes!This past Sunday I instructed my first spin class and it was a blast! It was fun to give a group of people a fun workout. Since I was first a personal trainer, I was use to the one-on-one setting. Now, I am quite enjoying group instructing. I am off to relax for the rest of the day. My quads are burning from lots o’ squats, spinning and walking from this past weekend.

Question: Do you prefer group exercise classes or doing your own working?

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MIMM #2: Where Have I Been?

Happy Monday y’all!

Whoa I think it’s been about a week since I last posted but fear not! Today I will be posting my second Marvelous in My Monday Post brought to you by Katie at Healthy Diva Life! So where have I been? Marvelous is that I stepped out of my comfort zone and accepted a few positions at a fitness club where I will be a front desk coordinator, personal trainer and group exercise instructor! I will be teaching muscle conditioning, tabata and spin. I am very excited for the opportunity and for the longest time I have been looking for this. I wanted to find a place where I can do everything I am passionate about. A guess what? For their opening house in a couple of weeks I will be doing something called “Truffle Tuesday.” Y’all know I am the truffle queen and who doesn’t like a ball of chocolate goodness?Marvelous is taking the time to enjoy the mornings.Marvelous is giving in to cravings from time to time.And even more cravings like pumpkin fudge.Marvelous is messed up coffee orders that gives you two for the price of one.But overall? I am feeling marvelous. I’ve been working out less, but I find that my body is responding much better.

Marvelous is feeling leaner and not worrying over my macros as I did when I was doing heavy lifting and body building.

I think I finally found that balance of what truly is a “healthy lifestyle.” I may say I know what that means but in truth it’s something that we all need to find for ourselves.

Life is a journey and you should enjoy every step of the way.

Question: What’s a time that YOU stepped out of your comfort zone and it paid off?


Super Cross in Stage Fort Park

Amongst all things that were going on this weekend?

I went to the Super Cross cycling races in Gloucester. Although it was hot, it was a beautiful Saturday afternoon. I have never seen any kind of race before, so to see cyclocross with the manfriend’s dad was fun. We chatted about cyclocross over some homemade “pita bread” like wraps for lunch. Chicken, pesto and tomatoes. Delicious!He taught me about all the different types of cycling races and gave me a few different rider’s background. Even the amount of power it takes to be a cyclist. There are man obstacles in the course and you must be strong. Helen Wyman, British National Cyclocross Champion, won the women’s elite race, keeping first place nearly the entire time. Jeremy Powers, the US National Cyclocross Champion, won the men’s elite by a long shot!

Now today, Tuesday, we do it all over again and I can’t wait for a day off. Friday please come sooner! 

Question: Have you ever seen a race or participated in one?


Lower Body HIIT Workout

Today I have something fun for y’all.

Here is a sample workout I use for my client training for her crew team. A strong lower body, back and core are essential for one who rows.

I focus mainly on quads, lats, core and biceps exercises for her program, but it’s important to train every muscle group.I love training the lower body and enjoy building quads of steal. For today, I am sharing with you a lower body HIIT (high intensity interval training) workout that I like to do at home or in the gym.

Be sure to use a weight that is going to challenge you. I personally use 10lbs weights for this workout. This workout is also a part of my client’s program, so you get a sneak peek into one of her training days as well.

It should take about 30-40 minutes to complete. This workout calls for three rounds, but I like to do four to kick it up at notch. Remember to warm-up and cool down/ stretch after. Have fun and get sweaty!Lower Body HIIT Workout

Cardio Burst Warm-Up (Complete TWO sets to warm-up)

      • Jump Squats – 3 Sets x 10 Reps
      • Mountain Climbers – 3 Sets x 20 Reps

Weight Training/ Cardio Burst (Complete THREE-FOUR Sets)

        • Barbell Squat (or w/ dumbbells)- 3 Sets x 15 Reps
        • Single Leg Squats – 3 Sets x 10 Reps
        • Sumo Deadlift (w/ barbell or dumbbells) – 3 Sets x 10 Reps
        • Weighted Lunges – 3 Sets x 10 Reps (on each side)
        • Plie Squats – 3 Sets x 15 Reps
        • Standing Calf Raises (w/ machine or dumbbells) – 3 Sets x 15 Reps
        • Cardio Burst!
    • Repeat weight training and cardio burst TWO (or three) more times.

That’s right; you warm up with two cardio burst sets. Then you complete the weight training portion and do one round of the cardio burst after.

Then you repeat the weight training and cardio burst two more times for a total of three rounds. Like I mentioned, I sometimes like to do four rounds for an extra push.

By the end of the second round I am a sweaty mess but I know I have to keep pushing. No pain, no gain right? We must do things that are uncomfortable in order to see change.

Hope y’all enjoy this workout and if you have any questions, leave them in the comment box below!

Question: What’s you favorite muscle group to train?


Protein, Protein and MORE Protein

I have to admit, I’ve been pretty good with getting my protein in.

But pretty bad when it comes to carbs. I find that when my protein is on point, my carbs are too low and vice versa. The past couple of days have been better and I am quite proud of myself.  

Speaking of protein, did you see my two new protein truffle flavors for the fall? Go check them out asap!Any who, I went to North Shore Nutrition Corner this week and picked up some Quest goodies and got a few free samples from Metabolic Nutrition.

Yesterday morning I tried out the butter pecan cookie protein in a protein pancake and wow it was amazing. I may have to get a full tub of this because it’s perfect for fall. I even mixed it into coffee this morning and it was even better.Oh and I even signed up for a free week trial from Boston North Fitness Center in Danvers. I needed a change of scenery and their gym has it all.

I’m pumped to try out their spin and yoga classes this week.Since I haven’t exactly followed my workout program to the fullest due to surgery, this week I did. I am sore in places I forgot existed.

But no excuses right? I know that a little soreness is a good thing to smile about; no pain, no gain!This weekend is going to be busy between work, training and I am going to see the Super Cross cycling race in Gloucester

Expect pictures and an exhausted Sabrina Sunday evening. Hope everyone has a great Friday and weekend!

Question: Have you ever seen a cycling race or other kind of race?


Camping in Mt. Monadnock

I went “real” camping (as the manfriend said) for the first time this weekend.Our place of choice? Mt. Monadnock in New Hampshire. I went camping before a very long time ago; probably over 10 years ago. The campsite in Monadnock was simply beautiful.There were very few people and it was nice to enjoy the peace and quiet. And enjoy a nice fire. Dinner was made by the manfriend over the fire “tin-foil style;” chicken, peppers, green beans, broccoli and potatoes. It was beyond delicious!It did rain a bit but it made it less scary for me. I had never been in such darkness or quietness. I think a few more times and I’ll get use to it. It was a great way to celebrate the beginning of Fall, my favorite season.

In the morning we walked around and explored a bit.Found a random yellow mushroom along the way. I made a quick breakfast over the fire. I melted a thinkThin brownie crunch with a smidge if water and added some peanut butter and topped it with blueberries after. Yum! After we packed and left the campsite, I was in need a coffee. Alas, Green Monntain Coffee. I mixed Southern Pecan and Vanilla Caramel. So, so good!

I definitely can’t wait to go camping again. Maybe even some hiking in the near future.

Question: Have you ever been camping? How did you celebrate the first “official” day of Fall?


Early Bird Gets the Worm

I’m sure y’all know, I wake ridiculously early most days;

4:10am on three days to be exact. Two of those are work days and one is a 5:00am spin session. I try to wake up for the most part at 7:00am on non-early days but it can be tough.

Since I am still recovering from surgery, I allow my body whatever sleep it needs if I don’t have to be up at a certain time. Sometimes I’ll sleep in til 7:30am and other days it’s 11:30am.This Sunday will make eight weeks post-surgery. It’s crazy how just eight weeks ago I was in the ER for one of the most scariest times of my life. I am glad everything is much better and my workouts have been on schedule.

I have been sticking to 3-4 strength training sessions and 1 cardio day. Maybe in a couple of weeks I’ll make it 2 cardio days. I’m enjoying my new “macros.” I redesigned my macros and workout program for this week on and I can already tell the different in my energy level.

Every BODY is different; some people are ectomorphs, mesomorphs or endomorphs. I myself am a mesomorph and need to take in a bit more carbs then my protein and fats. Right now I am at about 220g Carbs, 130g Protein and 60g Fat. My calories average from 1,700-1,950. For the most part, I listen to my body but also try to stick to an eating schedule. And enjoying all things in moderation, of course. I made a little protein cake and added this pumpkin spice protein peanut butter goodness. It’s delicious and addicting. If you find it (I got it at Northshore Nutrition Corner), give it a try. One last work shift this week then the manfriend and I are getting ready for camping tomorrow. Hope everyone has a great weekend!

Question: Have you every had protein’d up nut butter from Nuts n’ More?


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